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CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds 10 Pass Throughs 10 Reverse Grip Pass Throughs 10 Hollow Rocks 10 Superman Rocks 5 Scap Pull-Ups 5 Beat Swings Kipping pull-up reviewMetconMetcon (Time)3RFT 400m Run 15 Pull-Ups 50 Air Squats 15 Pull-Ups...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mobility: 2 Min Rocking Sumo Squats with KB Warm-up: 2 Rounds :40 front plank, :20 right plank :40 front plank :20 left side plank x ...

CrossFit Decatur - CrossFitJust a reminder there are only classes at 8:30, 9:30 & 10:30 AMView Public WhiteboardWarm-upWarm-up (No Measure)T-Spine Mobility AMRAP 5 max Turkish get-ups at 55/35# dumbbellMetconMetcon (Calories) In 4 Minutes 50 DB Snatch (55/35#) Max Cal Air Bike Rest 2 min. In 4 Minutes 50 Wallball Shots (20/14#) Max...

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (Time)12 Days of Christmas 1 Clean & Jerk @ 135/95# 2 Pull-Ups 3 Box Jumps 4 Hang Snatch (full) 135/95# 5 Bar Facing Burpees 6 Push Press 135/95# 7 KB Swings (2/1.5 pood ) 8 T2B 9 Wall Ball 20/14# 10 Cal Row 11 HSPU 12 Thrusters 135/95# (40 Minute Cap)This is...

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)4 Rounds of :40 work followed by :20 of rest. Complete all 4 rounds at each station before moving on to the next. Your score is sum of all reps and calories. -Air Bike Calories -Dumbbell Push Press 35/25# -SDHP...

CrossFit Decatur - CrossFitPick the WOD below that best fits your "purpose" of working out today and do it.View Public WhiteboardWarm-upWarm-up (No Measure)-Pistol Ankle Stretch -10 Pass Throughs -10 Reverse Grip Pass Throughs -PVC OH Pistol Warm-Up -Prone shoulder raises with PVC and 5/2.5# plate -Pistol ProgressionMetconMetcon (AMRAP - Rounds...