CrossFit Decatur

Part A:
Team 5 K Bike For Time
Teams of 3 + (500M at a time)

Part B:
Tabata
8 consecutive rounds 20 sec work/ 10 sec rest
Pull-Ups
Burpees
KB Swings 24Kg/16kg
there is no rest between tabata cycles
Score for Total Reps

Part A:
Deadlift 5x 5
Ascending to a 5 Rep Max

Part B:
5 Rounds for Time:
15 Hang Power Snatch M#75/W#55
300 Meter Row

Part A:
10 Minutes to Complete:
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

Part B:
10 Minutes to Complete:
“Karen”
150 Wall Ball Shots for Time  #20/#14

Click to see results

Part A:
Hang Power Clean Clinic

Part B:
OTM x 20 Minutes
Evens: 5 Hang Power Cleans
Odds: 45 Seconds of Double Unders
Track Total DU’s

Click to see results