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CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3,3 Ascending to a 3RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 12 12 Thrusters 35 Double Unders Every 3 minutes add weight. Workout starts at 75/55. At the 3 minute mark increase to 95/65. At the 6 minute mark...

CrossFit Decatur - Basic TrainingDon't forget to wear your tackiest outfit! Ugly Christmas sweaters are also acceptable!View Public WhiteboardMetcon (Time)"12 Days of Christmas" 1 Power Clean #95/#65 200M Run 3 Push Press #95/#65 4 TTB or K2E 5 KB Swings 24kg/16kg 6 Burpees 7 Front Squats #95/#65 8 Weighted Sit-Ups #15/#10 9 Plate to...

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (E2M x 5 x 3 start @ 70% of 1 RM & Build)Part BMetcon (AMRAP - Reps)AMRAP 3 x 3 5 Front Squats 30 Double Unders Rx= 75% of 1 Rep Max Score is total from all 3 rounds. We'll...

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep (No Measure)Overhead Squat PracticePart AMetcon (AMRAP - Rounds and Reps)AMRAP 20 20 Overhead Squats (45/35#) 20 BurpeesWe are going to be strict about getting depth on the overhead squats. It aint a squat unless you get your hip crease...