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

Friday WOD

4 x 3 back squat 4 x 3 hang squat clean rest then amrap in 7 min 12 db alt power snatch 50/35 8 toes to bar
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Thursday WOD

“Ghost” 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest
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Wednesday WOD

5 x 5 bench press rest then complete the follow sprint for time 1500m row 50 deadlifts 135/95 40 lateral jumps over bar
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Tuesday WOD

Amrap in 30 min 800m run 30 kettle swings 20 pull ups
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Monday (March 9)

work the 3 pos squat snatch for 12 min(ground, below knee, above knee) Rest then Amrap in 12 min 12 power snatch 75/55 12 overhead squats 12 front squats
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Saturday Team WOD

Murph prep teams of two or three complete for time 800m run right into 10 rounds of 5 synchronized pull ups 10 synchro push ups 15 sychro squats then another 800m run
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Friday WOD

“Hotel Hell” (by Chris Spealler) 100 Dumbell Hang Clean Thrusters 35’s/ 25’s start with 5 burpees and at the top of each minute
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Thursday

5 x 2 front squat rest then amrap in 10 min 12 front squats 95/65 9 sumo deadlift high pulls 6 strict pull ups
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Wednesday WOD

amrap in 7 min 15 box step up w/DB 50/35 30 double unders rest 3 min amrap in 7 min 10 handstand push ups 30 double unders rest 3 min amrap in 7 min 15 cal row 30 burpees
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Tuesday WOD

7 x 3 pause squat cleans (pause below knee and above the knee. you may drop the bar after each one and reset) rest then amrap in 10 min 3 power cleans 155/105 3 toes to bar 6 power cleans 6 toes to bar (add 3 reps after each round)
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