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

Thursday WOD

12 min work up to a heavy 1 rep squat clean rest then amrap in 12 min 12 double unders 12 alt dumbell power snatches 50/35 **add 12 to each after each round
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Tuesday WOD

amrap in 20 min with a buy in of 2019 m row right into 7 hang power cleans 95/65 8 front squats 9 shoulder to overhead
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Monday WOD

***WE WILL BE CLOSED WEDNESDAY NEW YEARS DAY*** ***NO 0600 CLASS THURSDAY MORNING*** 6 rounds for max reps 1 min bike cals 1 min wallballs 1 min toes to bar 1 min burpees 2 min rest
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Saturday Team WOD

teams of 2 amrap in 10 min 100 cal ski 100 deadlifts 135/95 rest 3 min amrap in 10 min 20 GHD sit ups 20 GHD hip extentions 60 sit ups rest 3 min amrap in 10 min 100 DB box step ups 35’s /25’s 60 DB front squats
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Friday WOD

5 x 3 overhead squats rest then amrap in 12 min 15 overhead squats 75/55 10 chest to bar pull ups 15 bar facing burpees
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Thursday WOD

amrap in 10 min of 30 cal row 15 split cleans 95/65 2 rope climbs rest 5 min amrap in 10 min 30 cal bike 15 split snatch 95/65 2 rope climbs
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Monday WOD

***schedule*** Monday – normal classes Tuesday – No Classes (Christmas Eve) Wednesday – No classes (Christmas Day) Thursday – No 0600 class, normal evening classes Teams of 2 amrap in 6 min 20 cal row 20 hang squat cleans 95/65 rest 6 min amrap in 6 min 20...
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Saturday

Open Gym / Christmas party set up
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Friday WOD

Christmas party Pump up your Butt/chest WOD 5 x 5 bench press 5 x 5 Bulgarian split squats (use db ) rest then amrap in 10 min 25 one arm overhead lunge steps 50/35 20 push ups
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Thursday WOD

amrap in 8 min 25 Russian kettle swings 25 sit ups rest then 6 x 3 front squat rest then amrap in 10 min 15 goblet squats 20 box jumps 25 full kettle swings
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