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CrossFit Decatur - SportView Public WhiteboardPart A10 Minutes To Practice Ring or Bar Muscle UpsPart B100 Sit-Ups for Time (Time)Complete 100 Sit-Ups for TimePart CMetcon (Time)5 Rounds For Time 15 Burpees 15 KB Swings (24/16 KG)...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (Time)Complete for Time: 500' OH Lunge Row 1500 Meters 400' OH Lunge Row 1000 Meters 300' OH Lunge Row 500 Meters#15 plate is to be used for OH lunges....

CrossFit Decatur - SportView Public WhiteboardWeightliftingRomainian Deadlift (3 x 3 @ 40% of Power DL 1 RM)MetconBowen (Time)3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24"In honor of Captain Jeffrey Bowen, of Alexander,...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement Prep/Warm UpPart BMetcon (AMRAP - Reps)In 10 Minutes AMRAP 10 Thrusters #45 20 Double UndersRest 2 minutes before starting Part C.Part CMetcon (AMRAP - Reps)In 10 Minutes AMRAP 10 SDHP 75/55 20 Sit-Ups...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart B“Lumberjackish 20” (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (20") Run 400m 20 Goblet Squats (24Kg/W16Kg) Run 400m...

CrossFit Decatur - SportView Public WhiteboardWeightliftingBack Squat (5 x 3 Pause Squats at 70% of 1 RM)Strict Press ( 5x5 (50, 55, 60, 65, 70 %) )MetconMetcon (AMRAP - Reps)AMRAP in 10 Min 2 Power Cleans 135/95 30 Dubs 4 Power Cleans 30 Dubs 6 Power Cleans Continue ladder until time...