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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP 3 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 6 27 Double Unders 21 Wallball Shots (20/14) 15 Cal Air Bike 9 V-UpsMetcon (AMRAP - Rounds and Reps)AMRAP 9 27 Double...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)The Feliz Navidad Warm-Up GameIf you don't love Jose Feliciano's classic Christmas song "Feliz Navidad" you are bound to after this. Every time Jose sings Merry Christmas in Spanish or English you will do 1 Burpee. If you...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Distance)Every 2 minutes for 20 minutes (10 Rounds): perform 20 Air Squats with the remaining time row as many meters as possible. Your score is total # of meters rowed.Set the Concept 2 up by going to the man...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 5 Rounds of Cindy Isabel 5 Rounds of Cindy Grace 5 Rounds of Cindy -35 Minute Cap- Rx+ = 135/95 Rx = 95/65 S = 75/551 Round of Cindy is.. 5 Pull-Ups 10 Push-Ups 15 Air Squats Isabel is 30 Snatches Grace is 30 Clean & Jerks I really wanted to...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)Death by Burpee Box Jump (24"/20") On minute 1 perform 1 Burpee Box Jump. On minute 2 perform 2 Burpee Box Jumps. Continue like this until you cannot complete the Burpee Box Jumps within the...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds Of: 1 Minute of Power Cleans (75/55) 1 Minute of Sit-Ups 1 Minutes of Push Press (75/55) 1 Minute of Slam Balls (30/20) 1 Minute of Rest Score is the sum of all reps performed....