Wednesday 10.09.13

Buy In: Run 800 meters.  15 reps: toes to bar, ghd situps, burpees, hang power snatch (unloaded barbell), pistols (total).

Mobilize

STOP BEING LATE. DON"T WAIT FOR THE TRAINER TO CALL YOU OUT. YOU SHOW UP LATE AND IT'S PLAINLY OBVIOUS TO EVERYONE. PUT YOUR STUFF DOWN AND HIT THE DECK. BURPEES. 10 PER MINUTE. CONSISTENCY PEOPLE.

From the 2012 CrossFit Games:

"Track Triplet"

3 Rounds for time of:

8 split snatch (alternate feet EACH rep) 75/115

7 Bar Muscle ups (sub 1 chest to bar pullup AND 1 dip per muscle up, so 7 of each per round)

Run 400 Meters

Mike AlleyComment