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

The Thursday WOD

5 x 3 front squat rest then amrap in 10 min of: 20 bar over burpees 15 chest to bar pull ups
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Wednesday WOD

amrap in 30 min 400m run 10 handstand push up 15 dumbbell hang power cleans 50’s/35’s 20 deadlifts 185/120
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Monday Christmas Eve WOD

**0830 Class only** “Coach Dave’s 12 days of Christmas” and… 1 squat clean (mutha fuckin) thruster135/95 2 box jumps 3 shoulder to overhead 135/95 4 toes to bar 5 power cleans 135/95 6 hand release push ups 7 deadlifts 135/95 8 kettle swings 32k/24 9 sit...
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Saturday Team WOD

teams of 2 amrap in 18 min power snatches 95/65 **if you switch who is doing the work/ drop the bar then complete 10 toes to bar**
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Friday WOD

complete for time: 500 box step ups
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Thursday WOD

5 x 3 overhead squat rest then amrap in 9 min 30 thrusters 75/55 30 sit ups 30 power snatches 75/55
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Wednesday WOD

3 rounds for max reps 1 min row for cals 1 min toes to bar 1 min bike for cals 1 min kettle swings 32k/24 1 min deadlift 185/120 1 min rest **fight gone bad style**
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Tuesday WOD

5 x 3 back squat rest then amrap in 12 min 10 man-makers 35’s/25’s 12 burpees 18 pull ups
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Monday WOD

amrap in 20 min of: 400m run 20 alt DB snatches 70/50 20 med ball cleans
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