3 Rounds For Time:
10 Muscle Ups
10 Rock Deadlifts
10 Box Jumps Approx 36-40 inch
Kind of annoyed I didn't finish sub ten but oh well I was happy with my muscle ups first ten unbroken, then two sets of 5, and last round was kind of atrocious and I had to redo the last one :(
Deadlifts were using a rock because of two reasons:
1. I do not have sufficient weights at home to do deadlifts.
2. Oddly shaped objects are harder to lift than uniform ones. This is important because when doign manual labor there are a lot of objects with uneven weight distribution and the point of CrossFit is to do "Functional Movements."
These are great points on muscle up technique although for proper range of motion at the bottom your arms must be straight and you must turn the rings away from yourself, also reffered to as "Turn out lock out"