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

Saturday Team WOD

Teams of 2 amrap in 10 min 5 sled push 150 m run (together) rest 2 min amrap in 10 min 250m row (each partner, each on their own rower) 15 pull ups (can break up) rest 2 min amrap in 10 min 10 cal bike 20 box step ups (you go then I go)
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Friday WOD 6/15/18

amrap in 12 min 3-6-9-12-15-18-21-24-27-30-ect power snatches 95/65 bar over burpees
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Thursday WOD 6/14/18

15 min find a 1 rm for the squat snatch rest then 5 rounds for time* 5 strict pull ups 10 dips 20 jumping air squats *at a walking pace make each rep count
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Wednesday WOD

10-8-6-4-2 frontsquats rest then amrap in 10 min 20 lateral barbell jumps 12 toes to bar
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Tuesday WOD

AMRAP in 15 33 double unders 21 Deadlifts (135/95) 15 Kettle swings (32k/24) 9 Push Press (135/95)
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Monday WOD

21-15-9 Cal row Burpees Rest then 2 rounds of 15 handstand push ups 30 DB farmers lunge steps 5o’s/35’s
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Saturday Team WOD

amrap in 25 min 150 m run (together) 15 synchronized squat cleans 135/95 20 bar over burpees
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Friday WOD

with a running clock add 1 pull up every min starting with 1 un til you can no longer complete the pull ups within the one min. rest then 2 rounds for time of: 150m double KB front rack carry 50 squats 150 double KB farmers carry
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Thursday WOD

3 rounds for time of 400 m run 12 deadlifts 185/120 6 power cleans 185/120
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Wednesday WOD

For Time: 200 Double Unders 100 Russian kettle swings 50 T2B
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