CrossFit Decatur

[youtube]http://www.youtube.com/watch?v=YAu-ftOM3C8[/youtube]

Part A: 7×1 Max Front Squat Part B: 3 Rounds for Time: 500 M Row 15 Bar-Weighted Step-Ups #75/#55- Box should put leg at 90 degree angle and reps must be completed each leg (15 right, 15 left). 15 Burpee Pull-Ups  

In 10 Minutes, climb the ladder 3, 6, 9… Alternating DB Snatch (from ground- 3 each side, 6 each side, etc.) #35/#20 Wall Balls #20/#12 Rest for 1 minute then descend the ladder beginning with number of last completed round.