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

Monday WOD

amrap in 20 min 200m run 12 power cleans 155/105 200m run 30m sled push 95/45
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Saturday Team WOD

4 rounds of: amrap in 3 min 30 cal bike buy in then sled pull /push amrap in 3 min 1 min of battle ropes buy in then sit ups amrap in 3 min 40 cal row buy in then russian kettle swings rest 3 min
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Friday Open WOD

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters 95/65 Chest-to-bar pull-ups Time cap: 20 minutes
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Thursday WOD

2000m row for time rest then 4 giant sets of: 5 dips 10 overhead squats from a rack (pick your own poison) 12 pull ups 30 second handstand hold (move through each set at a good pace, rest as much as you need between each set)
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Wednesday WOD

10 min work up to a heavy hang power clean rest then 50-40-30-20-10 for time of Russian kettle swings double unders sit ups
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Tuesday WOD

Teams of 2: 6 Rounds:20 Box Jumps 20 Dumbbell Front Squats (50’s/35’s) 600 Meter Row
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Monday WOD

amrap in 20 min 7 squat clean thrusters 115/85 20 double unders 150m run
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Saturday Team WOD

with a running clock amrap in 8 min of 150m run with med ball right into amrap in 8 min of max cal row right into accumulate 25 turkish get ups in 15 min right into amrap in 10 min 50 wall balls 30 toes to bar
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Friday WOD

WORKOUT 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period 95 men/ 65 women
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Thursday WOD

!0 min any gymnastic work amrap in 12 min 12 power snatch 95/65 30 double unders
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