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

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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Wednesday WOD

20 Min ¬†work up to a heavy set of the following complex: 1 clean (any style) + 2 split jerks rest then amrap in 5 min of: 3 deadlifts 275/180 7 push press 115/80    
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