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CrossFit Decatur - SportView Public WhiteboardPart ASnatch Balance (5 x3 ascending to a heavy 3)Part BMetcon (Time)30-20-10 Box Jumps (30/24) KB Swings (53/35) Shoulder To Overhead (115/75) Scale as needed...

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (1 Rep Max)Part BMetcon (AMRAP - Rounds and Reps)AMRAP 8 10 Squat Cleans (135/95) 5 Hand Stand Push-Ups Scale as neededGoal: 8 Rounds Experience: The idea behind this one is for it to be like a "fun"version of 15.4. Less...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles In 3 minutes, Run 200 M complete 12 Push PressM#75/W#55. With remaining time max rep sit-ups.Rest 1 Minute between Cycles. Score Total Sit-Ups over 3 Cycles.Part BMetcon (Time)21 Deadlifts M#185/W#135 300' OHL M#45/W#25 15 Deadlifts 200' OHL 9...