2011-05-31 Tuesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill: Muscle ups
I am getting better at muscle ups. We used bands to work on the transition. I had several continuous (7-8) smooth transitions.

WOD:
(3:00 AMRAP-2:00 Rest) X 3 for total reps
3:00 Amrap:
1 Thruster/1 Box Jump
2 Thrusters/2 Box Jumps
3 Thrusters/3 Box Jumps

As far up the ladder as possible in 3 minutes...rest 2 minutes and repeat a total of 3 times.  At the start of each 3 minute work session begin back at 1/1. Score WOD as total reps completed

Results
95 lbs thruster.
Round 1 - 6 rounds + 7 thrusters
Round 2 - 6 rounds + 1 thruster
Round 3 - 6 rounds + 3 thrusters