Thursday – 121516

#tbt to the Christmas party and trying to get all the dogs to sit still for just one second!  As typical with most CrossFit gyms, we absolutely love dogs, they always welcome at eXalted and that is never going to change.

Hang Clean
Find your 3 rep max.
These will be done from high hang, or power position.  You are not allowed to drop the bar for today.

Workout of the Day
AMRAP in 15 minutes:
5 muscle-ups
10 box jump overs (24/20)
5 shoulder to overhead (185/133)

As usual, scale the amount of muscle-ups as needed.  If you can’t do muscle-ups, you will do 5 ring pull-ups and 5 hand release push-ups instead.  The shoulder to overhead should be quite heavy, but you should be able to hit all 5 without dropping the bar in the earlier rounds.

Post your scores to the Whiteboard.

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