CrossFit Decatur

3 Minutes of Max Rep: Pull-Ups
2 minutes of Max Rep: Thrusters #45
1 minute of Max Rep: Double unders
Run 1 mile

Score is 1 mile run time/total reps

Clock starts immediately after completion of Double Unders

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Tabata Sit-ups

Tabata Air Squats

Tabata Push-ups

Tabata Air Squats

Tabata Sit-ups

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Seafood Salad Cucumber Boats, Cheese n’ Onion Egg Pie, and Mediterranean Turkey Burgers (sans bun), Indian-Spiced Okra, and Summer Peach and Tomato Salad

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Deadlift
5-5-5-5-5
In 5 sets find max 5 rep Load with perfect form

WOD
In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max
With remaining time complete as many Reps as Possible of
Round 1 Push Ups
Round 2 Box Jumps (20” All)
Round 3 Push-Ups
Round 4 Box Jumps
Round 5 Push Ups
Round 6 Box Jumps
Rest 30 Seconds after each cycle
Score = Weight for 5 Rep Max/Total Push-Ups Reps/Total Box Jump Reps/WOD Weight

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7 Rounds For Time Of:

• 7 DB Front Squats
  
• 14 DB Push Press
• 21 Sit-ups

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Team and Individual WOD
 Class will be divided into 2 groups.
 5 Rounds Row 500 Meters
 Max Rep Air Squats
 While one group is rowing second Group will perform Squats
 Time for Air Squats is dictated by slowest Rower
 30 Seconds transition time between movements
 Score is total Air Squats for individuals
 Total Air Squats for each group
 Most Air squats wins
 Row fast to limit other teams time for Air Squats

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In 22 minutes complete a mile run then

As many rounds as possible of:

5 Deadlifts (155#/115#)

10 Burpees

Score is mile run time/# of rounds

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1000 m Row

*50 UNBROKEN THRUSTERS (45, 35#)

30 Burpees

*** Penalty for unbroken thrusters tba upon arrival!

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