45 Chris Dr
Kingsland GA 31548
Email: crossfitcamden2009@gmail.com

Friday WOD

emom for 20 min of: 3 squat cleans rest then 2 rounds for time: 35 cal row 12 alternating DB power snatches 70/40 3 legless rope climbs   For the next week Friday to Friday you will need to complete and add your time to the board the following: 10,000 m row and  3 mile run...
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Thursday WOD

15 min work of: any skill, accessory work, mobility, or something you suck at. rest then “Annie” 50-40-30-20-10 of: double unders ab mat sit ups
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Wednesday WOD

4 x max set strict pull ups or unbroken muscle ups 4 x max set ring dips rest then 150 reps for time of: ground to overhead 95/65
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Tuesday WOD

1o min work on the tall squat clean then 4 x 1 heavy cluster (squat clean into a thruster) rest then amrap in 10 min of: 15om run 50 double unders 12 handstand push ups
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Monday WOD

5 x 5 deadlift rest then complete for time: 80 back squats 135/95 60 HR push ups 40 chest to bar pull ups 20 power cleans 135/95  
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Saturday WOD

OPEN GYM come on in and work on a skill, some strength, or hit a metcon you missed this week.
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Friday WOD

250 burpees for time   25 min time cap
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Thursday WOD

8-5-4-3-2-1- front squat rest then amrap in 8 min 30 kettle swings 30 sit-ups rest 4 min amrap in 8 min 70 push press 75/55 70 front rack lunge steps 75/55  
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Wednesday WOD

5 x 10 power cleans (The focus is good form during a fast unbroken set. Start with a mod weight.) rest then amrap in 12 min with a buy-in 1000m row 150m run 20 lateral jumps 20″
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