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CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)Widow Maker of Power Cleans. A widow maker is 20 unbroken reps at 65% of your 1 rep max. Score is total unbroken reps. Perfect score is 20.Part BMetcon (Time)5 Rounds For Time 20 Burpees 10 Front Squats at 75%...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time: 5 x 100m Sprints. Walk down to the Hammersith side sprint back up.Part BMetcon (Calories)Every 2 Minutes for 20 Minutes Complete The Following: 20 Air Squats 20/15 Calorie Row Score is total calories within the 20 minutes. Perfect score...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In teams of 3, complete 4 minute AMRAP of empty barbell thrusters (45#, 35#) -1 barbell per team -5 burpee-penalty per teammate if the barbell touches the groundPart BMetcon (Time)For Time 30 back squats (95, 65#) 1 mile run *back...

CrossFit Decatur - SportView Public WhiteboardMovement PrepPart AArnie (Time)For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones,...