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CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (5x5 Back Squat ascending from 55%-75%)Part BMetcon (Time)21-15-9 Wall Balls (20/14) Hang Power Cleans (Rx=135/95) 9-15-21 Front Squats (Rx=135/95) Burpees over your bar...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles Every 3 Minutes 400 Meter Run 10 Slam Balls Max Rep Sit-Ups (w/slam ball) Score sit-upsMetcon (Time)In 20 Minutes complete 2 K Row with Remaining Time Complete As many Rounds and Reps as Possible of: "Cindy" 5 Pull-Ups 10 Push-ups 15 Air Squats Score for 2K...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upPart B"Whiten Gone Bad" (5 Rounds for reps)5 Cycles: 1 minute at each station. Kb Swings M24kg/W16kg Box Jumps M24"/W20" Row for Calories Burpees Wall Ball Shots M#20/W#14 1 minute of rest between cycles....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile Run10 minute cap. Rest 2 minutes.Part BKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#10 minute cap. Rest 2 minutes.Part CAnnie (Time)50-40-30-20-10 Double-unders Sit-ups10 minute cap....

CrossFit Decatur - SportView Public WhiteboardPart ABench Press (5 x 5 Bench Press ascending to a 5 rep max)Part BBench Press (1 Min AMRAP of bench press at 80% of today's 5 rep)Part CMetcon (AMRAP - Reps)10 minute AMRAP 5 Deadlifts M#245/W#175 10 Ring Dips...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete: 3 Rounds 200 M Run 5 Front Squats M#75/W#55 5 Push PressPart BMetcon (Time)Partner 5 K Row Partner 1 Rows 500 M Partner 2 completes 15 Thrusters and Max Rep sit-ups. Score for Total 5k Time and...