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

Monday WOD

“Karen” 150 wall ball shots for time rest then 5 x 5 press
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Saturday WOD

OPEN GYM come in and do a WOD you’ve missed, work on some Olympic lifts or something you suck at.
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Friday WOD

7 x 2 bench press rest then amrap in 10 min of: 25 cal row 25 kettle swings
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Thursday WOD

15 min work up to a heavy 1RM for the back squat rest then emom for 12 min 3 unbroken power cleans rest then Complete the following for time: 30 med ball cleans 30 deadlifts (weight used for emom) 30 HR push ups (feet on med ball)  
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WEDNESDAY WOD

Complete for time: 100 burpees 60 toes to bar 40 alt dumbbell power snatches 70/40 (20 min cap) rest then work on something you suck at
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Tuesday WOD

5 x 8 strict or weighted pull ups rest then 7 rounds for time of: 11 front squats 9 shoulder to overhead
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Monday WOD

10 min work on the snatch at min 10 to 13 find a 1 RM for the hang snatch at min 13 to 16 find a 1 RM for the snatch rest then 3 rounds for time: 250 m row 2 rope climbs rest then 3 rounds for time 30 double unders 15 thrusters 75/55 
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Saturday WOD

Conditioning amrap in 10 min of: 200 m run down and back sled push X2 135/90 rest 5 min amrap in 10 min of: 200 m run 150 double unders
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Friday WOD

“Jackie” complete fort time 1000m row 50 thrusters 45/35 30 pull ups rest then 4 x 6* deadlifts (no drops) *25 sit ups after each set
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Thursday WOD

  6 x 3 bench press rest then “Ghost” 6 rounds for total reps 1 min cal row 1 min burpees 1 min double unders 1 min rest
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