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CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5, 5, 3, 3, 3 [70%-90% ascending])MetconMetcon (Time)For Time 42 Burpees 21 Power Snatch (95/65) 30 Burpees 15 Power Snatch 18 Burpees 9 Power SnatchGoal: 15 minute range...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)TABATA ABS 7 cycles: 20 seconds on 10 seconds off Turkish sit-ups (24kg, 16kg) Russian twists with kettlebel Abmat sit-upsPart BMetcon (AMRAP - Rounds and Reps)15 minute AMRAP 10 front-rack stationary lunge steps (75,55#) 10 calorie rowPart CMetcon (Time)In teams of...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)10 Rounds 800M Run 100 Burpees Teams of up to 4 individuals, with 2 individuals working at a time, complete one exercise before starting the next for time....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)5 x 100 Mjog down sprint up.Part BMetcon (Time)5 Rounds 20 Kb Swings 24kg/16kg 20 Wall Balls #20/#14 20 Sit-Ups #15/#2520 min cap.Part CMetcon (No Measure)5 x 100 Mjog down sprint up....