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

Thursday WOD

For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar
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Wednesday WOD

emom for 20 min 2 squat cleans rest then amrap in 5 min 20 unbroken double unders 10 power cleans 155/105
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Tuesday WOD

teams of 2 (break up the work as you see fit) amrap in 7 min 20 toes to bar 40 push press 75/55 rest 2 min amrap in 7 min 20 cal bike 40 double unders rest 2 min amrap in 7 min 20 cal row 15 burpees over the rower
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Monday WOD

3 rounds for time 200 m run 15 deadlifts 225/145 12 pull ups rest then work up to a heavy 1 RM for the deadlift
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Friday WOD

amrap in 15 min 200m run 15 cal bike 1 rope climb
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Thursday WOD

amrap in 15 min of 30 wallballs 20 sit ups 10 pull ups
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Wednesday WOD

10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 135 lb. Women: 95 lb. Treat each round as a sprint. The goal is to have about 20 seconds to cycle a few good snatches so scale both burpees and snatch weight to get this...
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Tuesday WOD

12 min build up to a heavy 3 rep back squat rest then 3 rounds for time of: 400m run 10 power cleans 135/95 15 back squat
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Monday WOD

complete for time 1000 m row 15 overhead squats 135/95 (from rack) 30 kettle bell swings 30 burpees 20 kettle swings 20 burpees 10 kettle swings 10 burpees
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