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CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In Teams of 2: 22 Minute AMRAP 50 Cal Row 40 Slam Balls (30"/20") 30 Power Snatches (#75/#55) 20 Burpees 10 Overhead Squats (#75/#55) *1 person working at a time...

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (Front Squat 5 x 5 @ 70 1 RM )Part BMetcon (AMRAP - Rounds and Reps)AMRAP in 12 minutes 6 Front Squats M#165/W#105 12 Burpee Box Jumps 24"...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)6 Cycles 30 Seconds Slam Balls M#30/W#20 30 Seconds Plank Hold Score total slam ballsPart BMetcon (Time)3 Rounds for Time: 500 Meter Row 30 Sit-ups 20 KB Swings M24kg/W16kg...

CrossFit Decatur - SportView Public WhiteboardMetcon (AMRAP - Reps)AMRAP in 7 Minutes 10 Handstand Push Ups 30 Double UndersMetcon (2 Rounds for reps)5 Cycles 1 minute Max Row for Calories Rest 30 seconds 1 minute Max Wall Ball Shots Rest 30 Seconds...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (No Measure)Mini Double Under ClinicMetcon (3 Rounds for reps)3 Cycles 90 Seconds Max Rep Wall Ball Shots (#20/14) Rest 30 Seconds 90 Seconds Max Rep Burpees Rest 30 Seconds 90 Seconds Max Rep Double Unders Rest 30 Seconds Score Total WB Shots/ Burpees/ Double Unders...

CrossFit Decatur - SportView Public WhiteboardHang Power Clean (10 minutes to establish 1 rep max)Metcon (AMRAP - Rounds and Reps)AMRAP in 15 Minutes 5 Thrusters (#95/65) 7 Hang Power Cleans 10 Sumo Deadlift High Pulls...