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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Warm-Up: 1k Row or 800m Run 1 Min Front Plank 1 Min Reverse Plank 20 Banded Good Mornings 20 Band Tear Aparts 20 Scap Push-Ups Deadlift Warm-Up HSPU Wam-UpPart BDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsMOD for HSPU will be dips...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (5 Rounds for reps)In 3 minutes, complete AMRAP: 3 Deadlifts #185/#135 6 Push-Ups 9 Air Squats Repeat for 5 rounds, resting 1 minute between cycles....

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Handstand Walk PractiePart BMetcon (Time)Cousin Jeffery 3 Rounds For Time 100 Double Unders 50 Wallball Shots (20/14#) 25 Calories on the Assault BikeCousin Jeffery https://youtu.be/zW5P9JQaRfg...

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (3,3,3,3,3 Build from 70% to 90%)Part BMetcon (AMRAP - Reps)"Shrinkage" AMRAP x 8 3 Clean & Jerks (115/80) 3 Toes To Bar 6 Clean & Jerks 6 Toes To Bar 9 Clean & Jerks 9 Toes To Bar ...

CrossFit Decatur - All ClassesView Public WhiteboardPart AFifty Shots Fired (Time)For Time: 50 Front Sqauts 50 Push Press 50 Back Squats 50 Overhead Squats 50 Thrusters Rx=65/45 Scaled = 45/35 *You can only set the bar down in between movements. (i.e. you can't set the bar down in the middle of the...