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

Friday WOD

5 Rounds for time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 150m run
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Thursday WOD

amrap in 18 min of: 18 pull ups 12 handstand push ups 9 overhead squats 135/95 scale this if needed by making the emphasis the overhead squats. They should be heavy.
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Wednesday WOD

5 x 5 bench press rest then AMRAP in 15 min: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 150m run
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Tuesday WOD

amrap in 20 min of: 20 front squats 135/95 15 bar over burpees 10 front rack static lunges 135/95 5 rope climbs
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Monday WOD

10 min, work up to a moderate /heavy clean and jerk rest then amrap in 10 min of: 5 shoulder to overhead 115/85 10 toes to bar 15 box jumps
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Friday WOD

complete for time: 50 pull ups 50 thrusters 75/55 50 cal assault bike
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Thursday WOD

5 x 5 press (across) rest then amrap in 10 min of: 20 alternating DB power snatches 50/35 30 double unders
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Wednesday WOD

10 min work up to a heavy squat clean rest then 5 rounds for time: 200m run 9 deadlifts 205/135 7 strict pull ups 5 strict handstand push ups
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Tuesday WOD

6 rounds of the following 1 min row for calories 1 min hang power cleans 135/95 1 min assault bike for calories 2 min rest score is total reps after 6 rounds
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Monday WOD

7-5-3-2-1 Front squats Rest then Amrap in 15 min of: 800m run 50 wall balls 50 sit ups
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