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CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Reps)In 2 Minutes Complete As Many Deadlifts As Possible -Rest 1 Minute- In 2 Minutes Complete As Many Deadlifts As Possible (Rx =225/155 for Sport 185/135 for Basic) -Rest 1 Minute- In 2 Minutes Complete As Many Toes To...

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (5 x 5 Strict Pull-ups at 60% of your 1RM)Dips (5 x 5 at 60% of your strict 1RM)Part BMetcon (Time)For Time 21-15-9 Row For Calories Power Snatch (115/80) (16 Min Cap)...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)5 Rounds 200 M Sprint 30 Weighted Step Ups 24kg/16kg 20 Weighted Sit-Ups #15/#10Alternating step-ups 15 on each leg 24"/20". Dumbbell behind the neck weighted sit-ups....

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Day 1 Squats by Dre: Use 70% of your 90% of your front squat 1RM Set 1...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (Time)50 Wall Ball #20/#14 40 Cal Row 30 Burpees over the rower 25 Wall Balls 20 Cal Row 15 Burpees over the rower...