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

Saturday Team WOD

with a running clock amrap in 12 min 150 m run 50 pull ups rest 5 min amrap in 12 min 50 cal row 150 sit ups rest 5 min amrap in 12 min 50 push ups 150 box step ups
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Friday WOD

teams of two amrap in 20 min 150m back racked barbell walk (you go, i go) 135/95 while the first teammate works on the walk the other one can begin the following ladder 4-8-12-16 ect. lunge steps with overhead plate 45/25 burpees to a plate
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Thursday WOD

5 x 5 front sguat Rest then Amrap in 10 min 10 DB power snatch 50/35 righthand 5 toes to bar 10 DB power snatch 50/35 left 5 toes to bar
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Wednesday WOD

Amrap in 30 min 800m run 30 kettle swings 20 pull ups
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Tuesday WOD

5 x 5 bench press Rest then Amrap in 4 min 20 cal row 15 power cleans 135/95 10 box jumps Rest 4 min and repeat 4 times
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Monday WOD

3 pos snatch (ground, below knee, above knee) Rest then Amrap in 12 min 12 power snatch 75/55 12 overhead squats 12 front squats
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Saturday Warrior WOD

3 rules of war: young warriors die you can’t change rule number 1 someone must walk point “The Viking” 1000m row – row in from sea 1 mile run with sledge – run to the battle with your battle ax as the point man 50 sledge strikes right – slay...
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Friday WOD

20 min find a 1 Rm for the squat snatch rest then 20 min find a 1 Rm for the squat clean & jerk
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Thursday WOD

5 x 5 bench press rest then complete for time 800m run 25 burpees 50 lunge steps 50 sit ups 20 burpees 40 lunge steps 40 sit ups
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Wednesday WOD

amrap in 11 min 21 cal row 7 clean and jerks 185/120 rest 11 min amrap in 11 min 21 double unders 7 chest to bar pull ups
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