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CrossFit Decatur - SportView Public WhiteboardWarm-up800m Run (Time)Max Effort 800m RunYour time on this run needs to be at least :10 faster than your 800 split would be on our last mile test.Part AMetcon (Time)3 Rounds For Time: 60 Double Unders 30 Box Jumps (24/20) 15 Hang Squat...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A800m Run (Time)Max Effort 800m RunYour time needs to be at least :10 faster than your 800m split on your last mile time (i.e. if your mile time was 7:00 your split would be 3:30..so today you'd need...

CrossFit Decatur - SportView Public WhiteboardWarm-upPart AMetcon (No Measure)5 x 100m Run Practice Pose RunningPart BMetcon (Time)6 Rounds for Time: 500m Row 10 HSPU Rx HSPU = 1 abmat Rx+ HSPU = 1 blue plate deficit 26 Minute Cap...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (No Measure)Rowing technique workPart AMetcon (5 Rounds for time)5 x 500m RowRest 3 minutes between rounds. To set the monitor go Select workout > Custom Workout > Interval Distance >500m Row with 3 minute rest...