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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (3 Rounds for reps)In 5 minutes, complete 50 Air Squats then as many rounds as possible of: 5 Hang Cleans #75/ #55 10 Push Press 30 Double Unders Repeat for 3 cycles, resting 1 minute in between cycles. Score for...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here...

CrossFit Decatur - SportView Public WhiteboardPart APush Press + Push Jerk (5 x 3 ascending to 3 rep max )1 Push Press + Push Jerk = 1 RepPart BMetcon (AMRAP - Rounds)20 Min AMRAP 8 Unbroken Overhead Squats (115/80) 400m Run* If you take a break during the...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Cycles In 3 Minutes, Run 400 M With remaining time max rep Front Squats 95/65Rest 1 Minute between cycles. Score Total Reps.Part BMetcon (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 30 Sit-ups...

CrossFit Decatur - SportView Public WhiteboardGymnasticsPull-ups (7 Min EMOM Max Unboken Butterfly Pull-Ups)MetconMetcon (Time)For Time 100 KB swings (53/35) 75 Box Jumps (24/20) 50 Burpees 25 KB Sumo Deadlift High Pulls (53/35)...

CrossFit Decatur - SportView Public WhiteboardPart AWarm-up5 Min EMOM w/Barbell 1 Hang Power Snatch 1 Snatch Balance 1 Overhead SquatFront Squat (3 x 3 @ 80%)Part BMetcon (Time)5 Rounds For Time 20 Wall Balls (20/14) 10 Hang Power Cleans (135/95)...