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

Saturday Team WOD

Teams of two or three amrap of the following for 15 min with a buy in of 400 m run with 45/35 plate (all teammates) 20 thrusters 95/65 20 toes to bar (break up as you see fit) rest 5 min amrap of the following for 15 min with a buy in of 150 m waiters walk 45/35 plate (all...
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Friday WOD

Max out Friday 20 min find a 1 RM for the power or squat clean and split jerk Rest then 10 min max handstand walk
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Thursday WOD

3 – 2 – 1 – 1 – 1 front squat rest then 60 Cal. Row 50 Box Jumps (24/20) 40 DB Snatch (50/35) 30 Wall Balls 20 toes to bar
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Wednesday WOD

EMOM for 15 min 1 snatch rest then complete for time: 50 burpees 50 pull ups 50 burpees
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Tuesday WOD

Amrap in 15 min of: 50 double unders 15 power cleans 135/95 10 strict handstand push ups
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Monday WOD

5 rounds of the following 1 min of deadlifts 185/120 1 min of hang dumbell squat cleans 35/25 1 min burpees 1 min of rest
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Friday WOD

20 min to find a 1 RM for the power clean rest then 20 min to find a 1 RM for the back squat
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Thursday WOD

“Helen” 3 rounds for time of: 400 m run 21 kettle swings 12 pull ups
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Wednesday WOD

“Fight Gone Bad” 3 rounds of: 1 min row for cal 1 min wall ball shots 1 min push press 75/55 1 min box jumps 1 min sumo deadlift high pull 75/55 1 min rest
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