Thursday 13 September

Bench press

WOD:

 2012 Reebok CrossFit Games Track Triplet

Three rounds for time of:
8 Split snatch, alternating legs @ 115/75
7 Bar muscle-ups
Run 400 meters

*20 min cutoff

SCALES:

Gold

Three rounds for time of:
8 Split snatch, alternating legs @ 115/75
7 Bar muscle-ups (jumping from a low box)
Run 400 meters

Silver

Three rounds for time of:
8 Split snatch, alternating legs @ 105/65
4 Bar muscle-ups (jumping from a low box)
Run 400 meters

Bronze

Three rounds for time of:
8 Split snatch, alternating legs @ 95/55
4 Bar muscle-ups (jumping from a high box)
Run 400 meters

WARMUP:

Dynamic drills

SKILL WORK OR SQUAT CYCLE

%d