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CrossFit Decatur - SportView Public WhiteboardPart AClean (5x 3 Six Second Clean)Part BMetcon (AMRAP - Rounds and Reps)In teams of 2 or 3 AMRAP 30 1 HSPU 2 Deadlifts (Rx=135/95) 3 Burpees 1 Team Member Works at a time. Goal is to get 30+ Rounds....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart BMetcon (AMRAP - Reps)3 Cycles In 6 minutes: Run 800 Meters 30 Air Squats With remaining time complete: As many Push-Ups as possible Rest 1 minute after each cycle/ score total PU’s per cycle...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)"Tabata" Russian Twist w/KB 24kg/16kgPart BDe (AMRAP - Rounds and Reps)On the minute ladder. Minute 1 5 Burpees 1 Box Jump 20” Minute 2 5 Burpees 2 Box Jumps Minute 3 5 Burpees 3 Box Jumps etc………. Climb ladder until you can no longer finish the...

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (5, 5, 3, 3, 3 reps of Back Squat 60-80%)Part BSea Legs (Time)50 Wall Balls (20/14#) 25 Deadlifts (185/135#) 50 Wall Balls (20/14#) Every Minute On The Minute athlete performs 5 Burpees. The workout starts with Burpees. 15 Min hard...

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM of 3 Pistols on Each LegPart BMetcon (Time)Buy In: 100 Double Unders (300 Singles) 21-15-9 Slam Balls (20/15) Push-Ups Bounds (consecutive broad jumps) Cash Out: 100 Double Unders100 Double Unders For Time (Time)100 Double Under Time...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement prepPart BMetcon (AMRAP - Reps)30 Minute AMRAP 20 Calorie Row 20 Push Press M#75/W#55 20 Sumo Deadlift High Pull M#75/W#55 20 Double Unders 20 Pull-Ups Score for Total Reps...