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CrossFit Decatur - SportView Public WhiteboardPart ASnatch (7 x 3 TnG starting @ 60% of 1RM, building)Part BMetcon (Time)10 Rounds For Time 10 Sumo Deadlift High Pull (95/65) 10 Wallball Shots (20/14) -20 Minute Cap-...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A500m Row (Time)Max Effort 500m RowPart BMetcon (AMRAP - Reps)Tabata 8 consecutive rounds of 20 seconds work/ 10 seconds rest for each exercise. Rest 1 min after each Tabata. Pull-Ups Push-Ups Sit-Ups weighted Slam Ball #30/#20 Air Squats Row for Cal...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)"All the Abs" 1min. of Hollow Rocks 1min. of V-Ups 1min. of Leg Lowers 1min. Plank Up DownsPart BMetcon (Time)400m Run 400m Lunge 500m Row...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (AMRAP - Reps)In 18 Minutes or less Complete 1 Mile Run 100 Sit-Ups 75 Wall Ball Shots #20/#14 50 Burpees Score for Total Reps*If all reps are completed start back at 100 sit-ups...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (5 Rounds for reps)5 Cycles: In 3 minutes complete: 12 Deadlifts M#155/ W#100 20/15 Calories on Assault Bike with remaining Time Complete as many Push-Ups as possible. Rest 2 minute after each Round Score for Total Push-ups per cycle...