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CrossFit Decatur - SportView Public WhiteboardPart BMetcon (AMRAP - Reps)EMOM x 15 Min A: Max Rep Push-Ups w/elevated feet Min B: 4 x 10 sec pull-up negatives Min C: 12 V-UpsPart BMetcon (Time)100 Burpees For TimeMobilityShoulder Int Rotation Work w/ a buddy...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)EMOM for 4 minutes 30 seconds mountain climbers remaining time plank hold.Part BMetcon (AMRAP - Reps)22 Min AMRAP 30 Double unders 30 Burpees 30 KB Swings M24kg/W16kg 30 Box Jumps 20"...

CrossFit Decatur - SportView Public WhiteboardPart ASplit Jerk (5 x 5 @ 60%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 17 7 Power Cleans (135/95) 7 Burpees Over El Bar 17 Cal Row...

CrossFit Decatur - SportView Public WhiteboardPart A25 Strict Pull-Up Test (Time)Every 2 minutes max unbroken strict pull-ups, until you complete 25. With remaining time rest. We'll be doing this once a week for the next 4 weeks with the goal being that everyone can get close...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)EMOM for 5 minutes 30 jumping jacks 20 sit-upsMetcon2k Row (Time)Max Effort 2k RowMetcon (Time)2k Row then, 100 air squats 40 pull-ups 100 air squats 50 push-ups...

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (5 x 6 Front Squats ascending to a 6 rep failure)Part BMetcon (Time)5 Rounds For Time 20 Wall Balls (20/14) 10 Power Snatch (Rx = 95/65, Rx Plus = 135/95)...