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CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Teams of 2 Buy-in: 10 Rounds (alternate every round) 10 Pull Ups 10 Push Ups -then- 2K Row (alternate every 250m) 100 Thrusters (alternate every 10 reps) (95/65) (75/55)...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Mobility & Movement PrepPart BMetcon (AMRAP - Reps)Complete As Many Reps As Possible In 12 Minutes 15 Snatch (95/65) 15 Clean & Jerks (135/95) 12 Snatch (135/95) 12 Cleans & Jerks (155/105) 9 Snatch (155/105) 9 Clean & Jerks (175/120) 6 Snatch (175/120) 6 Clean...

CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (Time) 600’ Walking Lunge Steps Part B Metcon (5 Rounds for reps) 5 Rounds In 3 minutes complete as many reps as possible of: 3 Deadlifts (#135/#185) 6 Push Ups 9 Slam Ball #30/#20 Rest 1 minute after each round, Score total Rounds and reps per...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muscle Up Practice Week 4Part BMetcon (Time)"The Wallball Biathalon" 150 Wallball Shots (20/14#) For Time** **everytime you take a break do a 200m penalty run with your wallball** 25 Minute Cap...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)4RFT 50 Double Unders 400m Run 30/25 Calories on the Assault Bike 20 Calories on the Erg 10 Deadlifts (225/155#'s) [37 Minute Cap]Accessory Work (Optional)Metcon (No Measure)EMOM x 5 15 GHD Sit-Ups...