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

Tuesday WOD

tabata squats rest then 5 x 3 deadlifts rest then 21 – 15 -9 for time of: burpees russian kettle swings 32k/24 box jumps
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Monday WOD

amrap in 15 min of: 10 pull ups 10 toes to bar 10 DB hang squat cleans 50’s/35’s 10 handstand push ups
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Saturday Team WOD

Teams of 2 with a 25 min clock 3 rounds of 500 m row 200m run (break up as you see fit) right into amrap with remaining time 2 rope climbs 30 wallballs 30 toes to bar (break up as you see fit)
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Friday WOD

5 x 1 high hang squat snatch + 1 overhead squat Rest then Complete 3 rounds for time 25 sit ups 25 front rack lunge steps 75/55 150m run
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Thursday WOD

amrap in 18 min of: 10 deadlifts 135/95 30 air squats 15 burpees 10 power cleans 135/95
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Wednesday WOD

5 x 5 press rest then amrap in 13 min of 200 m run 30 kettle swings 200 m run 30 pull ups rest 1 min then right into max burpees in 2 min
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Tuesday WOD

emom for 20 min of 2 squat cleans (try to move up in weight every 5 min) rest then Amrap in 9 15 HR push ups 20 alt DB power snatches 50/35 35 double unders
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Monday Fun WOD

teams of 3 complete for time 100 cal row 100 box jumps 100 thrusters 95/65 100 toes to bar 50 thrusters 95/65 50 box jumps 50 cal row
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Friday WOD

Open Gym Come in and hit a WOD you missed this week, work on a skill or lift. If you are competing this weekend do some mobility. **reminder** we will be closed on Saturday
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Thursday WOD

Complete 5 rounds for time of: 150m one arm farmers walk 24k/16 5 strict handstand push ups 150m run 15 overhead lunge steps 45/35 plate
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