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CrossFit Decatur - SportView Public WhiteboardGymnasticsHandstand Hold WorkPart AMetcon (Time)"Take a Break" For Time: 4 Rounds 15/10 Cal Air Bike 15 Lateral Bounds (24/20") 15 Wallball Shots (20/14) -rest 6 minutes- 2 Rounds 15/10 Cal Air Bike 15 Lateral Bounds 15 Wallball Shots -rest 3 minutes- 1 Round 15/10 Cal Air Bike 15 Lateral Bounds 15 Wallball Shots Total Time Includes...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AL-Sit (6 x :20)Part BMetcon (AMRAP - Reps)8 Rounds of: In 2 minutes complete a 200m Run with remaining time complete as many reps as possible of a Goblet Step-Up (Rx=24/16KG to a 24/20" Box) Score is total # of Goblet...

CrossFit Decatur - SportView Public WhiteboardPart ADeadlift (5,3,3,1,1,1,1)Part BMetcon (AMRAP - Reps)Complete as many reps as possible in 7 minutes using the following rep scheme 2 Lateral Burpees Over The Bar 2 Front Squats 4 Lat. Burpees 4 Front Squats 6 Lat. Burpees 6 Front Squats ..etc Rx = 165/105This WOD was proudly...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time 100m Farmers Walk (53/35) :30 L-Sit 100m Front Rack Carry (53/35) :30 L-Sit 100m OH Walk :30 L-Sit (53/35)Part BMetcon (AMRAP - Reps)4 Rounds Max Calories Row In 1 Minute Max HSPU in 1 Minute Max Hollow Rocks in 1 Minute Max Muscle Ups in 1...