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CrossFit Decatur - Basic TrainingView Public WhiteboardMovement Prep (No Measure)Learn & Practice The Push JerkPart AMetcon (AMRAP - Reps)5 Cycles of: In 3:30 complete the following 400m Run 10 Push Jerks (Rx = 95/65, Rx+ = 115/75) with remaining time AMRAP weighted sit-ups (15/10) rest 1 minute between rounds. Score...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Distance)10 Rounds: :40 max effort row :20 rest score is total meters.Here are so more free meters for that concept 2 rowing challenge.Part BMetcon (Time)For Time 12-1 Wallball Shots (20/14) 1-12 Pull-UpsOn the count of 3-2-1 go you will perform 12 wallball...

CrossFit Decatur - SportView Public WhiteboardPart ABear Complex (7, 7, 7, 7, 7 )Power Clean Front Squat Push Press Back Squat Second Push PressWe are going to do 5 rounds of 7 cycles of the bear complex. All 7 cycles must be done unbroken, however you may rest in...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)"Super Helen" 3 Rounds For Time Of: 800m Run or 1K Row 42 KB Swings (53/35#) 24 Pull-UpsThe row is for those of you who need to get meters in for the concept 2 challenge. Helen is meant to be a sub 10...