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

Wednesday WOD

15 min work up to a heavy 1 RM for the high hang snatch rest then with a 3 min clock and after a buy in of 30 ft handstand walk amrap: rope climbs  rest then amrap in 7 min of: 12 push press 95/65 9 overhead squats 95/65 6 bar over burpees  
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders ect…  
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Monday WOD

emom for 20 min 3 squat cleans rest then amrap in 10 min of 16 pistols 4 muscle ups 6 hang power cleans  
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Friday WOD

5 x 5 weighted pull ups rest then amrap in 10 min of: 250m row 20 one arm overhead lunge steps rest then 5 x 2 snatch balance    
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Thursday WOD

Amrap in 25 min of: 10 wall ball shots 10 kettle swings 10 push ups 20 wall ball shots 20 kettle swings 20 push ups ect…..      
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Wednesday WOD

20 Min  work up to a heavy set of the following complex: 1 clean (any style) + 2 split jerks rest then amrap in 5 min of: 3 deadlifts 275/180 7 push press 115/80    
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