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CrossFit Decatur - SportView Public WhiteboardMobilityPart BThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (15 minutes to find 1 Rep Max)Part BMetcon (AMRAP - Reps)7 Cycles In 2 minutes complete 10 Front Squats M#135/W#95 10 Push Ups With all the remaining time as many sit-ups as possible. Score total number of situps. One minute rest...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Sets 30 seconds of Overhead Squats with PVC 30 seconds SupermansPart BMetcon (Time)For time: 21-18-15-12-9 Pull ups Sit ups (with med ball) M#30/W#20 100' Walking Lunge after each round....

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5 x 3 Ascending to a 3 Rep Max Then AMRAP @80% )Part BMetcon (Time)5 Rounds for time: 10 Power Cleans M#135/W#95 20 Wall Ball Shots M#20/W#14 (20 min cap)...