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

Monday WOD

4 rounds for time of 30 kettle swings 20 one arm overhead lunge steps 200m run
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Saturday TEAM WOD

amrap in 25 min 150 run (together) 20 overhead squats* 95/65 15 cal bike * at min 10 the overhead squats become hang squat cleans
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Friday WOD

10-8-6-4-2 back squat rest then amrap in 9 min 25 double unders 15 HR push ups 1 rope climb
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Thursday WOD

12 min work up to a heavy 1 rep squat clean rest then “jackie” complete for time 1000m row 50 thrusters 45/35 30 pull ups
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Wednesday WOD

complete for time 30 cal bike 60 double unders rest then complete for time 12 rounds of 5 toes to bar 5 burpees
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Tuesday WOD

amrap in 16 min 20 overhead lunge steps 95/65 10 handstand push ups 2 rope climbs
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Monday WOD

10 min work on the follow complex 2 power cleans + 2 split jerks rest then amrap in 15 min 25 deadlifts 135/95 200m run 25 wallballs 200m run
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Saturday WOD

“Boats and Toes” Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell:...
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Friday WOD

every 2 min for 16 min 20 double unders + 3 squat cleans (choose a heavy weight and stay with it across) rest 5 min then emom for 10 min 5 bar over burpees 5 ground to overhead (choose a weight and stay with it) scores are the weights you used
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Thursday WOD

7 x 3 power snatch rest then AMRAP 12: 15 Kettlebell Swings 32k/24 30 AbMat Sit-ups 45 Air Squats
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