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

Saturday Team WOD

Teams of 2; Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 2 Dumbbell Man-Makers (70’s/50’s) 2 Strict Pull-Ups 4 Toes to bar 6 Burpees
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Friday WOD

“The Apology” complete for time 1 mile run 25 farmers lunge steps 35’s/25’s 800 m run 25 farmers lunge steps 400 m run 15 farmers lunge steps 200 m run 15 farmers lunge steps 150 run
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Thursday WOD

4 x 3 front squat 4 x 3 deadlift rest then amrap in 8 min 80 wall ball shots 40 sit ups max burpees in remaining time
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Wednesday WOD

teams of two amrap in 30 min 1000m row 40 handstand push ups 1000m row 40 sumo deadlift high pull 75/55 1000m row 40 kettle swings
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Tuesday WOD

10 min work on the squat clean and split jerk rest then 5 Rounds for time: 5 Power Clean and Jerks 155/105 10 Chest to Bar Pull-ups
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Monday WOD

5 x 5 back squat (across) Rest then Amrap in 12 min with a 20 cal bike buy in: 15 power snatch 75/55 10 bar over burpees
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Saturday TEAM WOD

teams of 2 or 3 amrap in 10 min 20 cal bike 15 squat cleans 135/95 rest 5 min amrap in 10 min 15 cal bike (arms only) 25 toes to bar rest 5 min amrap in 10 min 1 min plank hold 1 min max air sqauts
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Friday WOD

AMRAP 4: 27 Calorie Bike 21 Power Cleans 135/95 15 Box Jumps 24/20 rest 4 minutes AMRAP 4: 27 Calorie Row 21 Power Cleans 115/80 15 Box Jumps 24/20 rest 4 minutes AMRAP 4: 27 Double Unders 21 Power Cleans 95/65 15 Box Jumps 24/20
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Thursday WOD

5 x 5 back squat rest then amrap in 10 min with a 500m row buy in 10 man-makers 35’s/25’s 25 body weight walking lunge steps
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Wednesday WOD

emom for 15 min 15 double unders rest then with a running clock 100 pull ups for time at 3-2-1 go start with a 150m run at 3 min run 150m at 6 min complete 15 burpees at 9 min complete 40 sit ups at 12 min run 150m at 15 min complete 15 burpees at 18 min complete 40 sit ups
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