My muscle-Up inferiority complex plus a 12.3 sampler

A. 12 minutes of Muscle-up practice (transitions and/or negatives)

Three-plus years of CrossFit and I'm still miles from being able to do a muscle-up. It's not a lack of strength, I just don't have the technique down, yet have not worked seriously on correcting this obvious deficit in my CrossFit abilities. Why? There is only one conceivable answer. I suck. I abso-fucking-lutely suck.


B. Short breathing ladder 1->10->1 kettlebell swings 55/35lb overhead

5:55. Nolan wrote down 5:56, but it was 5:55, dammit. 5:55!


Part C was supposed to be a 1K row but the Games competitors (which I am not one) were told to do three rounds of the 12.3 WOD.


C. 3 rounds of 12.3 for time
(The full 12.3 is an 18-minute AMRAP)

15 Box Jumps – 24/20″
12 Push Press – 115/75lb
9 Toes to Bar

Shit... forgot the time. I think it was 6:29. I did it alongside Thomas, who is much better at box jumps than me.