Crossfit Journal

7/17/2014 5:30p @ CrossFit Lawless

Visiting CrossFit Lawless through the month of July

Skill:

EMOM 14:00 Odd/Even

• Odd Minute
  • 3 Hang Power Cleans + 3 Squat Cleans
• Even Minute
  • Rx = 3 muscle ups (or Rx+ = 5 muscle ups)

Scale options for the even minutes are a) 6 chest to bar pull ups, b) 9 pull ups, or c) 9 ring rows.

MetCon:

AMRAP 12:00

Option between:

• Rx
  • 200m shuttle with 30 second rest
• Rx+
  • 400m shuttle with 60 second rest

I ended up scaling the muscle ups to ring rows and used 155# for the cleans. For the AMRAP, I opted to do Rx+ and did the 400m shuttle (up and back 4 times on a 50m path). My finish times for each of the 4 rounds I completed were: 1:44, 5:12, 8:46, and 11:55.