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CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)-Box Jump Prep -EMOM x 10 1 :20 L-Sit Hold 2 :40 Superman HoldMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 12 Min. 8 Burpee Box Jumps (24/20") 8 KB Swings (2 pood/1.5 pood)The goal here is 12 Rounds. Ideally you approach this like...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mobility: Calf Stretch & Couch Stretch Skill: Double Unders 5 Rounds :30 Double Unders :30 RestMetconMetcon (Time)3 Rounds For Time 50 Cal Row 150 Double Unders 50 Walking Lunges [32 Min Cap, from CrossFit.com] There will be no single scaling for this workout. If you don't have...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m jog or 500m row then with Empty Bar: 2 Rounds of 10 x Good Morning, 10 x behind the neck snatch grip press, 10 x Front Rack Lunge StepsMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 1.5 Mile...

CrossFit Decatur - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Warm-Up: 2 Rounds 10 x Pass Throughs 10 x Reverse Grip Pass Throughs 10 x Prone Shoulder Raises with PVC & light plate 10 x Scap Push-Ups 10 x Scap Pull-Ups 10 x PVC Overhead Squats -then- 1 Min. Hollow Hold 1 Min. Squat HoldStrengthStrict Pull-Ups (Max...