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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete 3 Rounds of: 25 Box Jumps 20’’ 25 Wall Ball #20/#14Part BMetcon (Time)2 Rounds 1000 M Row 30 Thrusters M#45/ W#35 30 Bar Facing Burpees...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete 5 Rounds 25 Mountain Climbers 25 Air SquatsPart BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)For Time: 25 Cal. on the Assault Bike 50 Hollow Rocks 50 Supermans 20 Cal. 40 Hollow Rocks 40 Supermans 15 Cal. 30 Hollow Rocks 30 Supermans 10 Cal. 20 Hollow Rocks 20 Supermans 10 Cal. 10 Hollow Rocks 10 Supermans *100m Run After each round 35min. Cap...