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

Tuesday WOD

15 min work up to a 1 rm for the squat snatch rest then “randy” 75 power snatches for time 75/55
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Monday WOD

teams of 2 AMRAP in 7 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes AMRAP in 7 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes AMRAP in 7 50 Deadlifts (185/135) 50 Deadlifts...
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Saturday team WOD

Amrap in 25 min 50 pull ups 150m run 22 thrusters 95/65 150m run 22 thrusters 150m run
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Friday WOD

complete for time 1 mile run 150m double KB farmers walk 2000m row 150m double KB farmers walk 50 cal bike
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Thursday WOD

emom for 20 min 1 squat snatch rest then amrap in 10 min 20 double unders 20 sit ups 20 air squats
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Wednesday 4th of July

There is only a 0830 class. No afternoon class. Beach deal is cancelled due to possible weather. We will be doing a ruck so bring a good pack of you have one. We will have a few there.
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Tuesday WOD

4 x 3 back squat hold bottom position for 2 seconds rest then amrap in 12 min 200 m run 20 kettle swings 15 hang squat cleans 95/65
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Monday WOD

“Fight Club” 3 rounds for total reps 1 min thrusters 95/65 1 min power cleans 95/65 1 min box jump over 24/20 1 min pull ups 1 min assault bike cals 1 min rest (fight gone bad format)
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Saturday Team WOD

Teams of 2 or 3 row – bike – lift – jump relays
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Friday WOD

5 rounds for time of: 50 Double Unders 10 Strict Handstand Push-ups 5 Back Squats 225/155 lbs (from rack)
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