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CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityT-Spine & Shoulder mobility workPart BMetcon (AMRAP - Reps)5 Rounds of The Following 1 Min Assault Bike for Calories 1 Min V-Ups for Reps 1 Min Slam Balls for Reps 1 Min Pull-Ups for Reps Rest 1 Minute after each round Your score is the...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 O: 8 Strict Toes 2 Rings E: Max Unbroken Hollow Rocks Score is total Hollow Rocks.Part BMetcon (AMRAP - Rounds and Reps)AMRAP 15 5 HSPU 10/7 Calories Assault Bike 15 KB Swings (53/35#) After some testing I modified the rep...

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (5 x 2 at max effort weight )Part BMetcon (Time)"All Of The Squats" 400m Run 40 Back Squats (115/85) 400m Run 30 Front Squats 400m Run 20 OHS *25 Min Cap* No racks unless completely necessary....

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)Team 5k row for time -Switch off every 250m -Partner A rows while Partner B does 15 air squats and then MAX REP SIT-UPS until switch -score total number of sit-ups plus 5k row time...