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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Empty Bar Front SquatsMen's bar for men Women's bar for womenPart BMetcon (Time)21-18-15-12-9-6-3 Thrusters M#65/W#45 Box Jumps 24”/20”...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Team 2k RowTeams of 2-3 people. Alternate every 250 Meters.Part BMetcon (Time)800 Meter Run 40 KB Swings M24 Kg/W16 Kg 400 Meter Run 30 KB Swings 200 Meter Run 20 KB Swings...

CrossFit Decatur - SportView Public WhiteboardPart A1 Power Clean + 1 Jerk + 1 Cluster (5 Sets, Building from 60% of your C&J 1RM)Part BMetcon (Time)For Time: 5 Power Cleans 5 Jerks 15 Wallball Shots (20/14) 10 Power Cleans 10 Jerks 30 Wallball Shots 15 Power Cleans 15 Jerks 45 Wallball Shots (20/14) Rx for...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here...