A. In 10 minutes build up to a 1 rep max thruster with bar starting on floor
B. Spend 10 minutes working on muscle ups
rest 5 minutes / set up
C. 3 rounds for time of:
4 muscle-ups (rings or bar, annotate which)
8 thrusters 135/95 or 115/80
Cool Down: 50 GHD sit-ups or 100 butterfly ab-mat sit-ups
CONGRATULATIONS to the newest members of the CrossFit Huntsville Green Team and Black Shirt Club!
Green Team New Members: TJ Smith, Daniel Little, Collin Parker, Dalton Creech, John Blue, Shana Davis, David Paulk, George Cagle, Casey Sounders, Mandy Guffey, Josh Guffey, Lisa Ansley, Murphy McCrary, and Matt Miller; Repeat Green Team Members: Brady Wakefield and Misty Capps.
Black Shirt Club New Members: Adam Mahdi, Andrew Hand, Bradley Futch, Paul McCrary, Kodi Lovelace, Kyle Findlay, Paul Daigle