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CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)"CrossFit 2016 Lift Off WOD" AMRAP x 15 25 Pull-Ups 50 Cal Row 100 OHS (45/35#) 50 Box Jumps (24/20") 25 Pull-UpsCrossfit and Decatur friends I have some disturbing news. One of our own Crossfit Decatur athletes and great friend Eric Jackson...

CrossFit Decatur - CrossFitView Public WhiteboardMobilityWarm-up (No Measure)Overhead Banded Distraction x 2 min each arm https://www.youtube.com/watch?v=eveYJP1indI Buddy Internal Rotation Stretch https://www.youtube.com/watch?v=U4d7fsz3g7sPush Press (3,3,3,3,3,3,3)MobilityWarm-up (No Measure)Posterior Shoulder Smash x 2 Minutes Each https://www.youtube.com/watch?v=RmGgYuMWf1A (FF to 2:32) Lat Smash x 2 Minutes Each https://www.youtube.com/watch?v=LuJcHe_EebA...

CrossFit Decatur - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)15 Intervals of :20 of Max Rep Thrusters(75/55)/:10 Rest -rest 1 minute- 15 Intervals of :20 Calorie Row/:10 Rest Score is total number of Thrusters + Calories Rowed...