St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Saturday 5/18/19

17
May

Saturday 5/18/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Metcon

T3 Bike, synchro movements (Time)

Teams of 3

100/80 cals Bike

50 synchronized Squats

80/65 cal Bike

400m PVC Run

60/50 Cals Bike

30 Synchronized Burpees

40/35 Cal Bike

20 Synchronized T2B

20/15 Cal Bike

10 Synchronized Bar Muscle-ups

Try to pick partners close to your skill level for synchronized movements.

Rules for synchronized movements:

Squats = All below parallel at the same time and fully standing at the same time

400m PVC run = all 3 team members must hold onto a single PVC together for the entirety of the run

Burpees = all chests must be in contact at the bottom of the burpee at the same time

T2B: Both feet all of 3 members must be in contact with the bar at the same time.

Bar Muscle-up: all must be at the top of the muscle up at the same time.

Scale/modifications:

If unable to run, scale run to synchronized row. 3 rowers will be in use per team, all rowers must stay in unison during the pulling motion. All 3 rowers must continue to row until all 3 rowers are finished with their 500m.

Scale T2B to Knees to chest or Knee raises: stay in unison

Scale Bar MU to Pullups or Jumping pullups. All members must have chin over bar at same time.

Leave a Reply