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

Tuesday WOD

Teams of 2: 6 Rounds:20 Box Jumps 20 Dumbbell Front Squats (50’s/35’s) 600 Meter Row
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Monday WOD

amrap in 20 min 7 squat clean thrusters 115/85 20 double unders 150m run
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Saturday Team WOD

with a running clock amrap in 8 min of 150m run with med ball right into amrap in 8 min of max cal row right into accumulate 25 turkish get ups in 15 min right into amrap in 10 min 50 wall balls 30 toes to bar
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Friday WOD

WORKOUT 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period 95 men/ 65 women
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Thursday WOD

!0 min any gymnastic work amrap in 12 min 12 power snatch 95/65 30 double unders
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Wednesday WOD

6 x 5 strict pull ups rest then amrap in 12 min 25 Push Press (75/55)15 Lateral Bar Burpees25 Sit Ups
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Tuesday WOD

amrap in 22 min of: 9 thrusters 115/85 12 toes to bar 200m run
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Monday WOD

5 x 5 bench press rest then 12-9-6-6-9-12 of power cleans 155/105 Russian kettle swings 32k/24
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Saturday Team WOD

teams of 2 amrap in 13 min 50 hspu 50 wall balls 50 cal row 50 deadlifts 225/145 rest 5 min amrap in 10 min 25 pull ups 50 squats 150m run rest 5 min amrap in 10 min 50 cal row 50 wall balls
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Friday WOD 19.3

OPEN 19.3 For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk M 50-lb. dumbbell / 24-in. boxW 35-lb. dumbbell / 20-in. box Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box...
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