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CrossFit Decatur - SportView Public WhiteboardPart APower Clean (12 minutes to find your 1 rep max power clean.)Part BMetcon (AMRAP - Rounds)EMOTM for as long as possible. 5 Thrusters M#95/W#65 5 Pull-ups 5 BurpeesIf you fail before the 10 minute mark you will get a minute of rest...

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart BMetcon (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (KB) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (24") Run 400m 20 Goblet Squats (24Kg/W16Kg) Run 400m...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)In Teams of 2: 5 Rounds of Cindy 10 Clean and Jerks #135/#95 4 Rounds of Cindy 8 Clean and Jerks 3 Rounds of Cindy 6 Clean and Jerks 2 Rounds of Cindy 4 Clean and Jerks 1 Round of Cindy 2 Clean and Jerks *Both Partners Work at...

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityPart BMetcon (Time)In 10 minutes or less, complete: 4 Rounds: 200 M Run 15 Wall Ball Shots M#20/W#14 Rest 2 minutes, then start Part C.Part CMetcon (Time)In 10 minutes or less, complete: 4 Rounds 200 M Run 15 Kb Swings M24kg/W16kg...

CrossFit Decatur - SportView Public WhiteboardMobilityPart BThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...