Warm-up: 2 Sets @50% effort 1 Minute of rowing 1 Minute of bear crawl 1 Minute of jump rope + Burgener warm up/5 Minute review on split snatch and bar muscle-ups Workout: 2012 Reebok CrossFit Games Track Triplet Three rounds for time of: 115 pound Split snatch, alternating legs, 8 reps 7 Bar muscle-ups Run 400 meters Post time to comments. Powerlifting: A. Power Snatch 1.1.1. x 4 sets; Rest 3:00 B. Back Squat 5 x 6-8 reps @30×0; Rest 5:00 C1. Glute Ham Raises 3 x 8-10 reps; Rest 1:00 C2. Barbell Good Mornings 3 x 8-10 reps @2010; Rest 1:00 WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila – video [wmv] [mov] [HD mov
