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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)In Teams of 2 Each Person Must Complete The Following For Time: 21-15-9 *Calories on Assault Bike (Women will do 15-10-5 calories) *Thrusters (Rx=95/65) *Pull-Ups If both partners are resting at the same time their will be a 10 Burpee penalty enforced.This workout...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)5 Rounds For Time 30 Box Jumps (24/20) 20 Wallballs (20/14) 10 Deadlifts (225/185)AnnouncementIf you are planning to do the WOD on the 3rd or 4th of July PLEASE sign up on the white board by the Men's Restroom. We want...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Reps)6 Rounds For Reps 1 Minute Assault Bike For Calories 1 Minute Row For Calories 1 Ball Slams For Reps 1 Double Unders for Reps 1 Minute Rest After Each RoundAnnouncementIf you are planning to do the WOD on...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Calories)For Calories 4x 30 seconds row fast 30 seconds restMetcon (Calories)For Calories 4x 30 seconds ride the Assault Bike fast 30 seconds restPart BMetcon (Time)5 Rounds For Time 12 Strict Pull-Ups 12 Strict Dips Use bands as needed. 25 minute cap. Kips won't be counted....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Push-Ups For Time. Every time you take a break, fail or cheat Run 200m. 15 minute cap.Part BMetcon (Time)For Time 50 Sit-Ups 25 Deadlifts (Rx=205/155) 50 Sit-Ups 25 Deadlifts 50 Sit-Ups...