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

Thursday WOD

5 x 5 deadlift rest then “grace” 30 clean & jerks for time 135/95
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Wednesday WOD

4 x the following complex: 8 bent over rows + 1 hang clean + 5 front squats rest then amrap in 6 min of: 30 double unders 5 fronts squats 155/105
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Tuesday WOD

amrap in 18min of 150 m run 22 box jumps 5 strict handstand push ups
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Memorial Day Murph

For time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
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Saturday WOD

Teams of 2 Amrap in 25 min 400m run together 40 double kettle bell deadlifts 24k/16 40 cleans 135/95
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Friday WOD

Max out Friday! 20 min to find a 1 rep max for the snatch 20 min to find a 1 rep max for the clean and jerk
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Thursday WOD

7 x 3 thruster (first one must be a squat clean thruster/ reps are unbroken) rest then amrap in 8min of: 50 deadllifts 135/95 50 bar over burpees
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Wednesday WOD

Complete for time: 100 double unders 50 toes to bar 100 lunge steps 50 toes to bar 100 double unders
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Tuesday WOD

20 min Amrap 12 Cal. Row 15 Wall Balls (20/14) 10 Hang Power Clean & Push Press (115/85)
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Monday WOD

5 x 5 press rest then amrap in 10 min 25 kettle swings 50 air squats
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