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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Max Unbroken Double Unders if you suck at doubles we'll use this time to practice themPart BMetcon (AMRAP - Rounds and Reps)13 Min AMRAP 10 Toes 2 Bar 5 Dips 200m Farmers WalkMobilityForearm & Triceps Mobility...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (AMRAP - Rounds)Teams of 2-3 Complete on the minute every minute for 30 minutes: Teams of 2 10 Push-Ups 10 Air Squats 10 Pull-Ups or Teams of 3 15 Push-Ups 15 Air Squats 15 Pull-UpsAll members can work at one time. Partion work amongst group in any...

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityFocus: Quads & IT BandPart AMetcon (AMRAP - Reps)5 Rounds of: In 4 minutes complete 400 Meter Row 12 SDHP M#75/W#55 9 Push Press M#75/W#55 With remaining time AMRAP of 20" box jumps. Score total box jumps. Rest 1 minute after each round....

CrossFit Decatur - SportView Public WhiteboardPart ATabata L-Sits Tabata Kneeling Ball SlamsPart BDeath By Wall Balls (AMRAP - Reps)Death By Wall Balls (Rx=20/14) Ascending ladder of Wall Balls. On Minute 1 complete 1 wall ball. Minute 2 complete 2 wall balls...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Part A: For 5 Minutes 30 seconds Goblet Squats 30 seconds Sit-UpsKeep a running count, score total reps.Part BMetcon (Time)Part B: For Time: 1 Mile Run then...

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 Clean Pull + 2 Hang Squat Clean work up 2 a heavy doublePart BMetcon (AMRAP - Reps)15 Min AMRAP 5 Deadlifts (Rx=225/155) 2 Burpee Pull-Ups 10 Deadlifts 4 Burpee Pull-Ups 15 Deadlifts Continue ascending as much as possible. 30 Burpee Penalty for...