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CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C3 Mins Max Rep Sit Ups (AMRAP - Reps)3 Mins Max Rep Sit Ups...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)5 Rounds 2 Rope Climbs (legless if you go it) 100mSled Shuttle Sprint (down and back 2x in the parking lot) at 90/50# Your score is your worst time of the 5 attempts.I can't believe I have to type this..but no...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart B2k Row (Time)Max Effort 2k RowPart CMetcon (AMRAP - Rounds and Reps)18 Minute AMRAP 20 Double Unders 10 Burpee Box Jumps 24”/20” 5 Thrusters #95/#65...

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (1,1,1,1,1)1st training block was steady state stamina on the assault bike and squat cleans..block 2 was push press & bar muscle-ups..block 3 will be handstands, pistols and power cleansPart BMetcon (Time)For Time: 1k Row 50 Dips 30 Hang Squat Cleans...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (6 Rounds for reps)In 3 Minutes Run 400 Meters Rnd 1 Max Cal Assault Bike Rnd 2 KB Swings 24kg/16kg Rnd 3 Max Cal Assault Bike Rnd 4 KB Swings Rnd 5 Max Cal Assault Bike Rnd 6 KB SwingsRest 2...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AWarm-up (No Measure)Kipping Pull-Up ClinicPart BMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP 12 Slam balls #30/#20 12 PullupsPart CMetcon (Time)In 10 Minutes or less complete: 5 Rounds 250 M Row 12 Behind the Neck weighted Sit-ups #15/#10...