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CrossFit Decatur - All ClassesView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 20 Minutes Run 1 Mile (for time) with remaining time complete as many rounds & reps as possible of: 10 Hang Power Cleans* 10 Push-Ups 10 Pull-Ups *If you regularly attend a...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Mobility & Stability workPart BMetcon (Time)51-34-17 Row for Calories Wallball Shots (20/14#) Burpees to a 6" target [24 Min Cap]Accessory Work (Optional)Metcon (No Measure)3 x 10 Evil Wheels (a.k.a Ab Wheels) This is an Evil Wheel https://www.youtube.com/watch?v=YC2ZGqgJWcYYou will start seeing optional accessory...

CrossFit Decatur - SportView Public WhiteboardPart APush Press + Push Jerk + Squat Jerk (5 x 3+1+1, Build from 70% of your PP 1RM)Eeach set you will do 3 Push Press, 1 Push Jerk & 1 Squat Jerk Set 1 = 70% of your Push Press...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muslce Up Technique WorkPart BTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8,...