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

Thursday WOD

6 x 3 back squat rest then amrap in 12 min 10 man – makers 35’s/ 30’s (row, row,push up, clean, push press) 7 KB sumo deadlift high pulls 32k/24 4 strict toes to bar
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Wednesday WOD

12 min build up to a heavy complex of 1 power clean+1 squat clean+2 front squats+1 jerk (you can release the bar after the power clean and reset) rest then amrap in 10 min of 20 hang squat cleans 95/65 30 HR push ups 40 sit ups
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Tuesday WOD

6 rounds for max reps 3 min 25 cal row then max kettle swings with remaining time rest 3 min
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Monday WOD

10 min to find a 3 rep heavy thruster rest then amrap in 15 min 15 thusters 95/65 150m run 15 chest to bar pull ups 150m run
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Saturday Team WOD

teams of 2 (you go a round , I go a round) amrap in 10 min 7 power cleans 7 burpees rest 5 min amrap in 10 min 7 wall balls 7 toes to bar rest 5 min amrap in 10 min 10 cal bike 10 Russian kettle swings
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Friday WOD

Teams of 2 AMRAP in 22min50/35 Calorie Row 50 Dumbbell Snatches (50/35) 50/35 Calorie Row 50 Dumbbell Hang Clean and Jerks (50/35)
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Thursday WOD

5 x 5 bench press rest then with a 10 min clock climb the following ladder 2-4-6-8-10 ect of shoulder to overhead 135/95 box jump toes to bar
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Wednesday WOD

amrap in 15 min with a buy-in of 60 sit ups 20 front rack lunge steps 15 kettle swings 20 double unders
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Tuesday WOD

5 x 5* back squat ( across ) *after each set complete 10 jumping air squats rest then complete for time 10-9-8-7-6-5-4-3-2-1 of handstand push ups power cleans 115/85
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Monday WOD

max set of pull ups rest then 3 x 5 strict pull ups rest then amrap in 20 min 8 burpees 10 deadlifts 135/95 14 cal row
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