Thursday 9.08.16

Buy In: Run the Southern Star loop. Mobilize. Complete 3-5 warm-up sets of split snatches to prepare for the workout.

CrossFit Games 2012 Track Triplet

3 rounds for time of

8 Split Snatches alternating legs 63/115

7 Bar Muscle Ups (sub 7 pull ups and 7 dips)

Run 400 meters

see video for reference. In the first set Dave Lipson fails to alternate his feet on the split snatch. Don't be Dave Lipson.

Mike Alley