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CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementTHERE WILL BE NO 7PM CLASS TONIGHT!! Please come to one of the earlier classes (4:15/5:00/6:00). See you next week!Metcon (Time)5 Rounds 400 Meter Row 15 Slam Balls #30/#20 9 Pull-ups...

CrossFit Decatur - SportView Public WhiteboardPart ATurkish Get Up (1-1-1-1-1)We are going to use a barbell for these. Add weight each time. TGU's are a great test to see if you have any side to side strength imbalances.Part BMetcon (Time)For Time: 21 Squat Cleans 15 Thrusters 9 Clean...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For 15 minutes or until you reach 100 Wall Balls #20/#14. Every minute on the minute, complete: 5 KB Swings 24kg/16kg With the remaning time max Wall BallsPart BMetcon (No Measure)Running Endurance WOD 8 x 200 MRest :30 after each...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (4 Rounds for reps)"Tabata" Push-Press #75/#55 Assault bike for Cal Push-Press Assault bike for Cal Rest 30 seconds between Tabata. Score for total reps for each tabata....

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (Max Unbroken Strict Pull-Ups)Weighted Pull-ups (1-1-1-1-1)Part BMetcon (Time)4 RFT 21 Wallball Shots (20/14#) 18 Calories Rowing 15 KB Swings (24/16KG) 12 Handstand Push-Ups [22 Min Cap]...