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

Saturday WOD

work up to a heavy squat clean and jerk in 20 min rest then amrap in 7 min the following ladder 3 ground to overhead 21 pull ups 6 ground to overhead 18 pull ups ect.. if you complete the ladder do as many double unders as possible with the remaining time.
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Friday WOD

“Fight Gone Bad” 3 rounds of: 1 min row for cal 1 min wall ball shots 1 min push press 75/55 1 min box jumps 1 min sumo deadlift high pull 75/55 1 min rest        
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Thursday WOD

Complete as many rounds as possible in 30 minutes of: 800 meter run 25 thrusters 75/55 400-meter farmers carry with 0ne 35lb/25 DB and one 24k/16 kettlebell
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Wednesday WOD

15 min work up to a heavy 1 RM for the high hang snatch rest then with a 3 min clock and after a buy in of 30 ft handstand walk amrap: rope climbs¬† rest then amrap in 7 min of: 12 push press 95/65 9 overhead squats 95/65 6 bar over burpees  
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders
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Tuesday WOD

1 mile run for time rest then On the Minute for 15 Minutes Minute 1: 5 Deadlifts Minute 2: 20 Sit-Ups Minute 3: 40 Double Unders ect…  
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Monday WOD

emom for 20 min 3 squat cleans rest then amrap in 10 min of 16 pistols 4 muscle ups 6 hang power cleans  
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Friday WOD

5 x 5 weighted pull ups rest then amrap in 10 min of: 250m row 20 one arm overhead lunge steps rest then 5 x 2 snatch balance    
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Thursday WOD

Amrap in 25 min of: 10 wall ball shots 10 kettle swings 10 push ups 20 wall ball shots 20 kettle swings 20 push ups ect…..      
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