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

Thursday WOD

5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Lunges 1 Minute Calorie Bike 1 Minute Rest
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Wednesday WOD

For Time: 20 handstand push ups 15 Power Cleans (185/125) 20 handstand push ups 12 Power Cleans (185/125) 20 handstand push ups 9 Power Cleans (185/125)
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Tuesday WOD

4 x 8 bench press rest then tabata squats rest 1 min tabata sit ups rest 1 min tabata squats rest 1 min tabata sit ups
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Monday WOD

10 min of skill work rest then 5 2-minute rounds of: 10 thrusters 95/65 200-m row Max-rep thrusters Rest 3 minutes between rounds.
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Saturday Team WOD

teams of 2 for time: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Clean and Jerks (95/65) Bar Facing Burpees
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Friday WOD

5 x 7 strict pull ups rest then amrap in 12 15 cal bike 12 alt dumbbell snatches 50/35 9 toes to bar
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Thursday WOD

emom for 20 min 20 double unders rest then 2000m row for time
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Wednesday WOD

10 min work up to a heavy 2 rep high hang power clean rest then amrap in 15 min 500m row 40 kettle swings 24/16 20 cal bike 150 m waiters walk 45/35 plate
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Tuesday WOD

5 x 5 back squat rest then amrap in 10 min 20 wallballs 15 HR push ups 2 rope climbs
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Monday WOD

amrap in 20 min 200 m run 45 double unders 15 power cleans 135/95 5 front squats 135/95
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