CrossFit Warrenton – CrossFit
Crossover Symmetry (No Measure)
Trainer will explain, step by step, what to do.
June 25, 2021 “Tri-Wizard Cup” (3 Rounds for time)
R+
0:00-4:00
30 Pullups
30 Front Squats (95/65)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pullups
20 Front Squats (135/95)
– Rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Front Squats (155/125)
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Rx:
0:00-4:00
25 Pullups
30 Front Squats (75/55)
-rest 2:00 –
6:00-10:00
20 Chest to bar Pullups
20 Front Squats (115/75)
* Rest 2:00 –
12:00-16:00
10 STRICT Pullups
10 Front Squats (135/95)
____________________
MOD:
0:00-4:00
30 Pullins
30 Dumbbell Squats (light)
-rest 2:00 –
6:00-10:00
20 Jumping Pull ups (or Pullup w/band)
20 Dumbbell Squats (moderate)
* Rest 2:00 –
12:00-16:00
10 Burpee Pull Ups
10 Dumbbell Squats (mod/heavy)
TARGET SCORE
* Target Time each set: sub 3 minutes
Clean and Jerk (2-2-2-1-1-1)
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90-95%