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CrossFit Decatur - All ClassesView Public WhiteboardAnnouncementThere is only going to be one big class at 9:30am. The barbell class will start at 10am.10k Run (Time)Max Effort 10k Run10k Row (Time)Max Effort 10k Row...

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds)5 Cycles Of: AMRAP x 3 3 Power Cleans* 6 Burpees 9 KB Swings (24/16KG) *Basic Training = 95/65 | Sport = 135/95 ** Start from the top each time ***only whole rounds count...

CrossFit Decatur - SportView Public WhiteboardPart AKipping + Kipping C2B + Bar Muscle-Up (1,1,1,1,1)This is for folks that have a bar muscle-up..which is very few. If you don't have one we are going to spend the month getting everyone. You time will be spent doing...

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 Minutes, Row 2k and complete 100 sit-ups. With the remaining time AMRAP: 10 Kb swings 24kg/16Kg 10 Box jumps 24"/20"Score 2k Row and total reps....

CrossFit Decatur - SportView Public WhiteboardPart APush Press (1,1,1,1,1,1)Part BMetcon (AMRAP - Reps)Complete As Much As Possible In 10 Minutes 100 Double Unders 20 Strict Press (95/65) 100 Double Unders 20 Push Press (135/95) 100 Double Unders 20 Push Jerks (185/135)...