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Dumbbell Thrusters, and Muscle-ups. Pure, undiluted CrossFit. Strong stuff.

15-12-9 reps:
45 pound Dumbbell Thruster
Muscle-up (*sub ^mix)

Holley- 15* 10:50
John- Rx  18:34
Liz- 20  12:35
Russell- 40^  21:50
Eric- Rx  24:03
Alice Anne- 20*
Derrick- 40^  21:50
Lindsey- 10*  20:55
Todd McK- 20*  27:19
Erin- 25*  16:19
Abby- 20*  15:01
Delaina- 10*  17:27
Casey- 40^  31:43  
Tammy- 25*  15:04
Kathryn- 25*  17:57
Teresa- 25*  15:55
Shannon- 15*  20:45
Sharon-15*  19:41
Dave- 20*  26:41
Fletcher- 20*  17:27
Byron- 35*  28:03
John M- 20^  29:00
Joshua- 20*  8:40
Candice- 15*  21:48
Jackie- 20*  28:21
T- 30  12:29

Great job everyone. The MU sub is far worse than the MU itself. We let the pups slide with a 2:1 sub, but if you weren't getting them, the sub for 1 MU was 3 Pull-ups, and 3 Dips. That adds a lot of time!

Welcome to the Muscle-up club Casey, Russell, John M, and Derrick. Who will be next? Which CFSF girl will be the first?

Everyone's DB Thruster looked great. Thanks for that hard work, and thanks for hitting the cues we've talked about, and paying attention to detail.

Great job puppies: CJ, Joshua, Delaina, Jackie, Fletcher, Micah, and Ashley. You guys are doing great. Thanks for those super strong efforts. Good judgement Dave. Pressing forward too fast will only delay healing.

Thanks for another great day at CFSF.

Don't wish it was easier. Wish you were better.
CFSF