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CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementThe WOD is the same for both Basic and Sport today. Throughout the summer we will be doing this every Friday. This allows for 2 things: #1. You to mingle with new people #2. Fit a workout in to...

CrossFit Decatur - SportView Public WhiteboardGymnastics10 Min EMOM 3 Ring Muscle Up Transitions with band and low rings.MetconMetcon (AMRAP - Reps)EMOM x 21 Minute 1: 250/200m Row Minute 2: 12 Burpees Minute 3: Max Rep Box Jumps 24/20 Score is total number of box jumps. There is no rest between...

CrossFit Decatur - SportView Public WhiteboardPart APush Jerk (5 x 3 @ 85%)Part BMetcon (Time)3 Rounds For Time 400m Run 20 Clean & Jerks (95/65)WOD BreakdownThis seems so innocent and mundane, but when you push to try and get it done in under 10 minutes it feels...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)4 x :20 Side Plank Holds (rest :10 between efforts) 2 x :45 Superman Holds (rest : 15 between efforts) 1 x :90 Plank Holds *record the number of times you break.Part BMetcon (AMRAP - Reps)Complete this for as long...