CrossFit Decatur

Rebecca, originally uploaded by Crossfit Decatur.

Part A: 12×2 Front Squat- Dynamic Effort (65% of max for all rounds every 30 seconds) Part B: For 6 Minutes, on the minute every minute complete: 5 Thrusters #135/#95 Max Rep Pull-Ups Rest 2 Minutes For 6 Minutes, on the minute every minute complete: 5 Front Squats #135/#95 Max Double-Unders

Team 5K Row Partners switch off every 500 M, during which other partner will complete 25 Air Squats, then max rep sit-ups. Score for 5K time and total sit-ups.