Had sore abs after Monday. Didn’t feel the squats though. Went in for the 5:30 class but nobody else showed up so Bryan and I came up with a little workout and then I did a 2nd metcon.


  • Bottom Squat Hold
  • Shoulder Stretching
  • Deadlift
    • 10×45#
    • 5×135#
    • 5×185#


  • 21-15-9 Deadlift (225#)
  • 9-6-3 Burpee Muscle-up

Ugh. Almost started failing after 4 reps on the b-mups so I had to really concentrate on being explosive and pulling, as well as resting just enough so I wouldn’t fail. I went 12-9, 9-6, and 5-4 on the deadlifts to try to keep my heart rate down. Finished in a very slow 9:29. I think Bryan beat me by over 2 minutes. I think that was my first time doing a burpee muscle-up.

5 Rounds

  • 10 Pull-ups
  • 30 Double Unders

My goal was unbroken pull-ups and I managed. I screwed up 2 or 3 times in the 3rd set of dubs, but every other set was unbroken. Finished in 4:53.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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