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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time) 4 x Lateral Shuffle Gassers record best timePart BMetcon (Time)"Bloody Mary, Double Olives extra Hot Sauce and a Side of Bacon" For Time 50 Cal Row 40 Push-Ups 30 Russian KB Swings (70/53#) 20 Pull-Up to Toes 2 Bar 10 Thrusters 135/95 *every time you...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Cycles :30 Flutter kicks :30 SupermansPart BMetcon (AMRAP - Reps)6 Cycles of: In 2 minutes Row 150 Meters, with all the remaining time AMRAP of Stationary Front Rack Lunge Steps M#75/W#55 Rest :30 after each round...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minutes of sled pushes (Indoor)Part BMetcon (Time)15-12-9-6-3 Thrusters M#75/W#55 Sumo Deadlift High Pull M#75/W#55 Pull-ups (Time Cap 20 Min)Metcon (AMRAP - Reps)...

CrossFit Decatur - SportView Public WhiteboardPart A7 Rounds 10 Russian Twists 10 Weighted Sit-Ups 10 Floor Wipers Rx=45/25 PlatePart BMetcon (AMRAP - Reps)Max Turkish Get Ups in 12 Minutes (24/16 KG..ballers can use a barbell with plates on it)MobilityDiaphram Smash...