CrossFit Decatur

HOPE
Burpees
Power Snatch M#75/W#55
Box Jumps 24”
Thruster M#75/W#55
Chest to Bar Pull-Ups.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

8:30

• David K 107
• Arun 172 Rx
• Renae 122 sub slam balls and row for calories

9:30

• Christina D 158
• Kartolina 157 Welcome to CFD!
• Corneille 186 row for calories
• Min 171 sub slam balls and row for calories
• James 162
• Anna 256 Welcome to CFD!
• Rebecca 136 Welcome to CFD!
• Keith feel better!
• Aaron 150
• Rob 160 sub row for calories
• Newman 160
• Jen 183
• PJ 193 sub slam balls and row for calories

 10:30

• Nora 203 sub row for calroies
• Annie 186RX
• Chris 131 Rx
• Peter 132 Rx
• Mark 121
• John sub push-ups, air squats, row for calories
• Sarah 178 Jessica 141 sub row for calroies