Squat, Run and Press

Metcon

3 rounds for time:

3 muscle-ups

4 back squats #185

100m run

Rest 2:30

(=1 cycle)

*Repeat 4 total cycles

3:01/3:37/3:12/3:44

Strength

Shoulder press
5-5-5-5-5
#120/#125/#125/#125/#125

I trained with Corey (Mercer Island CrossFit) today and we both agreed that the metcon looked innocent on the blackboard. By the end of the 1st round I knew I was deceived. each round was not consistent, the 1st round was my fastest but then I was all over the place. I had trouble with the muscle-ups on my 2nd cycle and my 4th cycle. The only reason I can think of was because I was winded. The back squat was cake, the run was easy but it was those stinking muscles ups. After we were done we were wondering why we waited to do the strength last.

The press felt good today. I figured I should put 80% of my 1RM on the bar (#125). I first tried 87%(#135) of my 1RM and I was able to only get 4 reps up so I dropped the weight.

Overall, great day of WODs!