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CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)5 Rounds For Reps 1 Minute Assault Bike For Calories 1 Minute KB Swings for Reps (53/35 lbs.) 1 Minute Burpees for Reps 1 Minute Toes Through Rings for Reps 1 Minute Rope Climbs for Reps 1 Minute Rest...

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)Lift Off WOD 2017 Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box...

Monday 12.4.17 WOD: "Lift Off WOD" Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box Tuesday 12.5.17 WOD: 1RM Snatch 1RM Clean & Jerk Wednesday 12.6.17 (in the back building) WOD: 5 Rounds for...

CrossFit Decatur - CrossFitMetcon (Time)For Time: Fun & Excitement!! 100 M Run 50 Burpees 200 M Run 100 Sit-ups 300 M Run 400' Lunges 400 M Run 200 MedBall Air Squats 300 M Run 400' Lunges 200 M Run 100 Sit-ups 100 M Run 50 Burprees 45 Minute Time Cap....