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)

__________________

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%

()