45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Saturday Team WOD

Teams of 2 complete 2 rounds of 1000m row (break up as you see fit) 400m run with one med ball (together) 200m KB farmers carry 24k/16 (together, both with weight) 150m sled push (break up as you see fit)
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Friday

Max out Friday! emom for 15 min 1 full snatch go right into find a 1 RM for the full snatch in 5 min rest then 10 min to find a 1 RM for the front squat
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Thursday WOD

5 x 5 weighted pull ups Rest then Amrap in 10 min 50 squats 20 hang power cleans 95/65 10 ring dips
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Wednesday WOD

Complete for time 50 deadlifts 135/95 50 kettle swings 50 cal row 50 sit ups 50 push press 75/55 50 wall balls
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Tuesday WOD

7 min AMRAP 5 Power Snatch (95/65) 7 Pull ups 9 Box Jumps (24/20) rest 3 minutes 7 min AMRAP 5 Clean & Jerk (115/75) 7 Toes to Bar 9 Burpees
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Monday WOD

amrap in 17 min of: 60 double unders 12 squat cleans 135/95 8 handstand push ups
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Saturday Team WOD

20 min of athlete mobility rest then teams of 2 complete for time: 1000m row (break up as you see fit) 40 synchronized DB snatches (alt each arm) 50/30 20 synchronized overhead squats 95/65
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Friday WOD

Max Out Friday! Find a max for the 1 hang clean + 1 shoulder to overhead: Complete 1 of that complex every min on the min and move up in weight: Guys- 95-115-125-135-145-155-165-175-185-195-205-215-225-235-245-255 Girls- 45-55-65-75-85-95-105-115-125-135-145-154 rest then Find a...
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Thursday WOD

AMRAP in 15 min 200 m run 20 DB Push Press (35’s/25’s) 10 Deadlifts (245/165) 5 strict pull ups
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Wednesday WOD

amrap in 10 min 15 power snatches 75/55 30 double unders rest 10 min then amrap in 10 min 15 burpees to a 45lb plate 30 lunge steps to a 45lb plate
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