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CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Couch Stretch T-Spine SmashMetconMetcon (No Measure)Every 4 Minutes for 5 Rounds Complete the following 400m Run/500m Row 12 Box Jumps (24/20") 21 KB Swings rest 1 minute between sets...

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Complete this sequence 5 times 1 Min Air Bike for Calories 1 Min Rest 1 Min Power Cleans for Reps (Rx=155/105#) 1 Min Rest 1 Min HSPU (scale to hand release push-ups if you haven't got or don't want a HSPU) 1 Min...

CrossFit Decatur - CrossFitClasses at 8:30, 9:30 & 10:30 AM ONLY!View Public WhiteboardLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about...