Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
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October 22nd, 2011
Posted on October 21, 2011 by thevales
CrossFit Snohomish Blog 
44:06
Scaled –
MU – sitting position from ground red band x 4
HSPU – 1 ab mat 15# plate
Pistols – 20″ (?) box
Good one. Arse-kicking part 2 cont. from tues. I liked doing the assisted MU from sitting position, first time doing it that way. Didn’t mind the rain (felt good) – diluted and washed away all the usual sweaty-ness.
50:05 scaled
5 rounds
3 jumping MU
7 HSPU
30 sec L hold
20 pistol to 16″ box
200m run before each
Great Sat workout – lots of good work done today. Love the grinder
52:25 scaled
4 rounds
MU–>C2B PullUp+Ring Dip
HSPU w/ 10# plate
L-Sit on stack of 45#x2 and 55# plate, feet off ground
Pistols to the awesome box (16inch? box)
I’m perfectly happy with my 4 rounds. I liked my scaling even being slower. Just did each rep as best as possible (though a few hair to plate happened with the HSPU’s).
I think you were down the 12″ Awesome box Shawn. Great work today
43:03 scaled, scaled and scaled some more! Great to have Ryan and John there to get us through a tough workout.