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CrossFit Decatur - SportView Public WhiteboardPart ALearn the GHD Sit-UpPart BFGB Style 2 Rounds 1 min GHD sit-ups 1 min good mornings 1 min Russian twists 1 min superman hold 1 min restPart CMetcon (Time)3 Rounds 60 Double Unders 30 Box Jumps 15 Deadlifts M#155/W#115...

CrossFit Decatur - SportView Public WhiteboardPart AButterfly pull-upPart BMetcon (Time)5 Rounds 3 Strict HSPU 5 Strict Pull-ups 7 Clapping Push-ups 10 minute capPart CMetcon (Time)4 Rounds 200 M Run 10 Pull-ups 20 Kb swings 32kg/24kg...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Push Press M#75/W#55 Front Squat Rest 1 MinutePart BMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Sumo Deadlift High Pull M#75/W#55 Burpees Rest 1 MinutePart CMetcon (Time)In 7 Minutes or Less complete: 21-15-9 Push Press Sumo Deadlift High Pull M#75/W#55...