3
Dec
**Saturday – December 4th**
Crossfit Cle – CrossFit
Pull your team together and get that work done!
Warm-up
General:
Thruster
Pull-up
Partner MetCon
Metcon (Time)
Buy-in:
30 thrusters 135/95# on a Tabata interval.
4 rounds:
500m erg
15 pull-ups
5 muscle-ups
Cash-out:
30 thrusters 135/95#
*Partners may split work as desired.
*Use a different erg than you did on Thursday.
*Scale muscle-ups to most advanced pull-up motion you are capable of: bar muscle-ups, chest to bar, butterfly, kipping, etc.
*Final set of thrusters is on a regular clock.