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

Thursday WOD

3-2-1-1-1-1 overhead squats rest then “cindy” amrap in 20 min of: 5 pull ups 10 push ups 15 squats
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Wednesday WOD

Complete for time 55 cal row 45 sit ups 35 deadlifts 205/135 25 wall balls 15 strict handstand push ups 5 rope climbs
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Tuesday WOD

5 x 3 press Rest then Amrap in 10 min of: 30 one arm kettle bell overhead walking lunge steps 24k/16 30 pull ups 30 burpees
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Monday WOD

3 Rounds for time of: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders
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Saturday Team Wod

Teams of two or three 3 rounds of the following stations 3 min of sled push 3 min of yoke carry 3 min of sandbag drag 3 min of sled pull
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Friday WOD

15 min to find an unbroken 3 rep max for the hang squat snatch rest then 500m row or 800m run for time (max effort) rest then 15 min to find a 3 rep max for the front squat
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Thursday WOD

5 x 5 bench press rest then “Annie” 50-40-30-20-10 of: double unders sit ups
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Wednesday WOD

5 x 5 bent over row (heavy) *super set with 5 strict slow pull ups after each set rest then amrap in 9 min of: 25 kettle swings 25 lateral jumps over bar 25 KB sumo deadlift high pulls
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Tuesday WOD

5 rounds for time of: 400m run 15 overhead squats 95/65
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Monday WOD

Complete for time: 3 rounds of: 50 air squats 10 bar over burpees 9 chest to bar pull ups 8 hang power cleans 135/95
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