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CrossFit Decatur - Basic TrainingView Public WhiteboardMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Death By Toes To Bar On minute 1 the athlete will perform 1 Strict Toes 2 Bar On minute 2 the athlete will perform 2 1 Strict Toes 2 Bar this continues until failure. Bands are acceptable IF you...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upRunning intervals 5 X 200 Meters jog down 200 Meters sprint back and repeat.Part AJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"...

CrossFit Decatur - SportView Public WhiteboardPart A10 Min EMOM 1 High Hang Squat Clean 1 Squat Clean increase weight each round until you have hit capacity and then continue on at that weightPart BMetcon (Time)5 Rounds For Time 7 Push Jerks (135/95) 7 Chest 2 Bar Pull-Ups (no chest to...