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

Friday WOD

20 min find a 1 rep max for the snatch rest then 20 min find a 1 rep max for the clean and jerk
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Thursday WOD

emom for 20 min wall balls (you pick the number and stay with it) rest then 500m row for time rest then max cals on the bike in 2 min
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Wednesday WOD

15 min work on the following complex 1 power clean + 1 hang power clean + 1 push jerk + 1 split jerk rest then 21-15-9 for time: Kettlebell swings Toes to bar Double-unders
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Tuesday WOD

5 x 5 back squat (across) rest then complete 3 rounds for time 150m run 10 alternating power snatches 70/40 20 burpees
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Monday WOD

amrap in 15 min of: 5 squat cleans 185/120 5 strict pull ups 40 double unders
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Saturday WOD

OPEN GYM (Most folks are running the Chick Fil A run this morning)
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Friday WOD

complete for time: 100 cal bike 100 back squats 135/95 (from rack) 100 lunge steps
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Thursday WOD

3 rounds for time of: 400m run 10 db hang clean and jerk left 50/35 10 db hang clean and jerk right 25 sit ups
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Wednesday WOD

5 x 5 bench press rest then complete for time: 50 burpees 40 double unders 30 box jumps 20 pull ups
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Tuesday WOD

10 min work on handstands and walks rest then “Karen” 150 wall balls for time!
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