Warm up
400m Run
10 Air Squats
10 Front Squats (barbell only)
10 Split Jerks (barbell only)
Strength
Clean and Jerk (20 Minutes)
1 @ 75% of 1RM
2 x 1 @ 80% of 1RM
2 x 1 @ 85% of 1RM
Metcon
2012 CrossFit Games- Track Triplet
3 Rounds for Time:
8 Snatches (115/75#)
7 Bar Muscle Ups
400m Run