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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart AMetcon (Time)In 10 minutes or less, complete: 3 Rounds: 200 M Run 10 Clean and Jerks M#95/W#65Rest 4 minutes.Part CMetcon (Time)In 8 minutes or less, complete: 3 Rounds: 200 M Run 10 Deadlifts M#185/W#135...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In 20 minutes, run 1 mile. Complete 100 DB Sit-Ups 15/10. With remaining time, complete: Max Reps Burpee Box Jumps 20’’Score for total Burpee Box Jumps...

CrossFit Decatur - SportView Public WhiteboardPart ASnatch with a Pause at the Hang (2,2,2,2,2 Building From 60% of 1RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 11 9 Calroies Rowing 6 Burpees Over The Bar 3 Snatch (135/95)...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)"Filthy Fifty - ish" 50 Weighted Step Ups 24kg/16kg to 20'' box 50 Cal. Row 50 American KB Swings 50 Jumping Lunge Steps 50 Hanging Knees to Chest 50 Supermans 50 Air Squats 50 Sit Ups 50 Burpees 50 Double Unders...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 15 12 Deadlifts 9 Hang Cleans 6 Push Jerks Every minute on the minute perform 5 box jumps. Sport Rx = 155/105, 30/24" Basic Rx = 95/65, 24/20"...