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CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (No Measure) Mobility (Hamstrings, Quads) Part B Metcon (AMRAP - Reps) In 20 Min 1 mile Run 100 Cal Row With all the remaining time max rep Wall Ball #20/#14...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muscle-Up WorkPart BMetcon (AMRAP - Rounds and Reps)AMRAP x 20 15/12 Calories on The Assault Bike 25 Double UndersAccessory Work (Optional)Warm-up (No Measure)2 Rounds :40 Front Plank :20 Side Plank (L) :40 Front Plank :20 Side Plank (R) There is no rest between...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 800m Run 30 KB Swings (32/24KG) 30 Pull-Ups 30 Thrusters (135/95#) 30 Pull-Ups 30 KB Swings (32/24KG) 800m RunAccessory Work (Optional)Metcon (No Measure)Accumulate 2 Minutes Of Time in The L-Sit. This does not have to be continuous, just total time. Use a running clock...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Min Max rep behind the neck weighted sit-ups #15/#10Part BMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 6 Push Ups 12 Box Jumps 20" 18 Air Squats 30/20 Cal Assault Bike...