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This workout followed the looks easy theory except when it came to the MU subs.... You gotta get those Muscle-ups!

15 Dumbbell burpee box-overs, 50 pound, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups (*sub)

                                       DBBO      DL      OHS      MU    
Derrick- 15:51                45         315      115        bar
Abby- 14:51                    30         135        65          *
Paul M- 16:23                 40         225       95FS     bar
Carrie- 18:19                  15         115       65FS       *
Eric- 14:48                     40          275       115       ring
Dustin- 17:33                 40          225        95          *
Erin- 20:10                      30         165        85         
Byron- 14:49                  45          225       115    bar/rings
Connor- 16:47                35          225       125FS    *
Britt- 18:34                     35          185       75          *
Todd McK-                      25          145        45         *
Todd- 16:41                    45          235        75         
Matt- 21:40                    40           225        65        bar
Caitlin- 17:14                 15          95          35FS     *
Tommy- 19:10               30          225        45FS      *
Paul- 24:27                     35         275         95          *

Great workout everyone. Main site WOD, or the Modular option. Both were cooking with gas.

The Modular intervals make the Tabata seem a bit easier. The extra :10 seconds changes things, huh?

Welcome to the Muscle-up club Paul M

Thanks for another great day at CFSF.

Real CrossFit.
CFSF