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

Friday WOD

max out Friday 20 min find a 1 rm for the snatch 20 min find a 1 rm for the clean & split jerk
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Thursday WOD

5 x 3 heavy bent over rows rest then amrap in 10 min 30 alt DB power snatches 50/35 20 DB box step over (hold DB in a farmers carry)
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Wednesday WOD

with a 1 mile run buy-in amrap in 30 min of: 50 double unders 40 cal row 30 sit ups 20 cal bike
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Tuesday WOD

5 x the following 1 high hang squat clean + 1 hang squat clean = 1 squat clean rest then amrap in 10 min 20 wall balls 10 hang power cleans 135/95
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Monday WOD

Murph Prep “Mini Murph” for time 800m run 50 pull ups 75 HR push ups 150 squats 800m run
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Friday WOD

5 x 5 deadlift rest then complete for time 10-8-6-4-2-4-6-8-10 toes to bar HR push ups
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Thursday WOD

10 min work on something you suck at rest then 15-12-9-6-3 for time of: hang power cleans thrusters
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Wednesday WOD

3 x 20 bench press (find a 20 rep max) rest then amrap in 10 min of 30 double unders 15 power snatches 75/55 10 bar over burpees
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Tuesday WOD

5 x max hold of the parralette L-sit rest then amrap in 16 min of 5 strict pull ups 10 body weight power cleans 60 air squats
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