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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)6 Cycles :30 Alternating Side planks :30 Plank hold*Burpees until 6 cycles are complete if you fail to hold plank.Part BMetcon (Time)For Time: 75 Air Squats 1 mile Run 75 Air Squats1-Mile Run (Time)Max Effort 1-Mile Run...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)3 Rounds for time: 10 Front Rack Lunge Steps #75/#55 10 Pull Ups10 Minute CapPart BMetcon (5 Rounds for reps)In 3 minutes, Row 30 Calories. With remaining time, complete max reps: Round 1: Double Unders Round 2: KB...

CrossFit Decatur - SportView Public WhiteboardPart AStrength OTM x 7 minutes 4 front rack lunges each leg 95/65Part BMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 500m Row 10 One Arm KB Thrusters 24/14 kg 20 T2B...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)Complete in 20 minutes or less 20 Thrusters #45 20 Box Jumps 20" 20 Sit-Ups w/Slam Balls M#30/W#20 20 Thrusters 20 Box Jumps 20 Sit-Ups w/Slam Balls 20 Thrusters 20 Box Jumps 20 Sit-Ups w/Slam Balls On the minute every minute...

CrossFit Decatur - Basic TrainingView Public Whiteboard"The Judge" (AMRAP - Reps)5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24” Rest 2 minutes after each round Score for Total Burpee Box Jumps Rest 2 minutes after each round Score...

CrossFit Decatur - SportView Public WhiteboardPart A12 OTM Min 1. 3 Snatch Balance Min 2. 3 Snatch Pulls (above the knee) Min 3. 3 Hang Squat Snatch Repeat cycle 4xPart BMetcon (Time)3 Rounds 500 Meter Row 30 Air Squats 20 Push Press Rx=95/65...