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CrossFit Decatur - SportView Public WhiteboardMobilityPart AMetcon (AMRAP - Reps)"Pukies Haunted Bike Ride" EMOM x 16 Minutes 1-8 E: 15/10 Calories on The Air Bike O: 6 Thrusters (Rx=95/65) + max rep pull-ups Minutes 9-16 E: 15/10 Calories on The Air Bike O: 6 Clean & Jerks (Rx=95/65) + max rep burpees Score...

CrossFit Decatur - SportView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunMetcon (Time)400m Run at a tempo :10 slower than your 400m max effort pacePart BMetcon (Time)For Time: 100 Cal Row 75 Weighted Sit-Ups (25/15) 50 KB Swings (70#/53#)...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunMetcon (Time)400m Run at a pace that is exactly :10 slower than your PR pacePart BMetcon (AMRAP - Rounds and Reps)AMRAP 15 5 Deadlifts (185/135) 10 Hand Release Push-Ups 20 Double Unders...

CrossFit Decatur - Basic TrainingView Public WhiteboardWarm-upMetcon (No Measure)KStar Old School Hip Mobility https://www.youtube.com/watch?v=JBHzXF-mVjY then 2 Rounds 5 Kips on the Bar 10 V-Ups 20 Air SquatsMovement PrepLearn or Practice Knees to ElbowsMetconMetcon (Time)For Time: 40-30-20-10 Wallballs (20/14) 10 Knees to Elbows after each set of WallballsTo Rx this workout every squat...

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch (EMOM for 7 Min x 2 reps @ 65% of 1RM)Part Brest 3 minutes between each AMRAPMetcon (AMRAP - Rounds and Reps)AMRAP 3 35 Double Unders 10 Push Press (95/65) 10 Box Jumps (24/20)Metcon (AMRAP - Rounds and Reps)AMRAP 3 35...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart BMetcon (AMRAP - Reps)AMRAP 7 200m Run Max Unbroken Sumo Deadlift High Pull (75/55)The workout starts with a 200m run When you take a break of re-grip on the SDHP you must stop and go...