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

Friday WOD

3 x 8 bench press 3 x 8 db one arm seated shoulder press (8 reps each side) rest then amrap in 12 min of: 12 pull ups 8 bar over burpees 4 deadlifts 275/185
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Thursday 4th of July WOD

0830 class only amrap in 20 min 20 power cleans 115/85 20 toes to bar 200m run 3 sled push 2 rope climbs
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Wednesday WOD

3 x 8 db bent over row 3 x 5 db Bulgarian split squat rest then amrap in 15 min 200m run 5 deadlifts 185/120 5 squat cleans 185/120
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Tuesday WOD

8 x 1 squat snatch rest then 10 min to complete but not for time 6-5-4-3-2-1-1-2-3-4-5-6 strict pull up strict handstand push up rest then amrap in 6 min 20 burpees 20 lunge steps
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Monday WOD

3 rounds for max reps of: 2 min Cal Bike 2 min rest 2 min Cal Row 2 min rest 2 min Cluster (squat clean into a thruster) 95/65 2 min rest
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Saturday Team WOD

Part A) every 4 min x 5 rounds 2 rounds synchronized 4 pull ups 8 HR push ups 15 alternating lunge steps then max cals on the rower with remaining time rest 2 min after each round after last round rest 8 min but complete monkey rings traverse Part B) amrap in 5 min max burpees*...
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Friday WOD

12 min work up to a 1 rep max for the overhead squat rest then amrap in 9 min with a 500m row buy-in then : 15 overhead squats 10 bar over burpees
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Thursday WOD

amrap in 18 min 20 deadlifts 135/95 150 run 150 farmers walk 24k/16 (at the turn around carry the kb in a racked position back)
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Wednesday WOD

teams of 2 Part A – 10 min to work up to a 2 rep max hang squat clean each with your own bar (score is combined weight) *use your 2 rep max weight for part B Part B – amrap in 15 min 3 synchronized power cleans* 30 pull ups 40 double under 3 synchronized power cleans*...
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Tuesday WOD

5 x 5 pause squats (pause in the bottom) rest then amrap in 10 min 20 cal bike 20 double KB overhead lunge steps 16k’s/12k’s 20 HR push ups
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