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CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)7 x 1 :10 Muscle Up NegativePart BMetcon (AMRAP - Rounds and Reps)EMOM x 20 5 Pull-Ups 10 Push-Ups 15 Sit-UpsThere are 600 reps possible in this workout. If you can't complete the work within a minute this will be...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minute AMRAP Turkish Get-UpsPart BBlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total...

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Grip RDL (5 x 5 @ 100% of your snatch 1RM)Part BClean and Jerk (5,5,5,5,5 Unbroken Touch & Go )Part CMetcon (AMRAP - Reps)3 x AMRAP x 1 Max effort Clean & Jerks @ 85% of Part B rest 2...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)5 x :15 Plate Handstand HoldPart BMetcon (AMRAP - Reps)4 Cycles Of: In 6 Minutes Complete the following: Run 800m 17 Burpee Box Jumps (24/20") With any remaning time complete as many goblet step-ups as possible at 70/53# to your 24/20"...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Cycles :30 Russian Twist :30 V-UpsScore total reps.Part BMetcon (5 Rounds for reps)3 Minute AMRAP of 3 Push Press #95/#65 6 Push ups 9 Air SquatsRest 1 minute after each round. Score each round for completed rounds and plus reps....

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (3 x 10 @ 70%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 10 Hang Squat Snatch (75/55) 30 Double Unders 20 Push Press (75/55) 30 Double UndersThank Outlaw CrossFit & Carl for this little nasty bit....