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

Wednesday WOD

10-8-6-4-2 back squat moderate weight no misses rest then amrap in 10 min of 150 m run 12 wall balls 20 unbroken double unders
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Tuesday WOD

12 min work on any skill or strength work rest then 3 rounds with 2 min rest after each round 2 min of 7 power snatches 95/65 + 10 toes to bar 2 min of cal row 2 min of 7 thrusters 95/65 + 10 toes to bar 2 min of 5 burpees 25 double unders
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Monday WOD

20 min work up to a heavy squat clean and jerk rest then “Grace” 30 clean and jerks 135/95  
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Saturday WOD

3000 m row for time or 16.1 Judging  
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Friday WOD

OPEN WOD 16.1 RX Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.   Workout 16.1 Variations Scaled (Scaled Men, Scaled Masters Men...
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Thursday WOD

12 min work on the following complex 1 power clean + 1 hang squat clean + 1 front squat (moderate weight don’t get to heavy) rest then amrap in 8 min of: 2oom run 20 kettle swings
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Wednesday WOD

Complete for time: 1000m row 50 thrusters 45/35 bar 30 burpees rest then 20 min of mobility
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Tuesday WOD

emom for 30 min 1 snatch rest then amrap in 8 min of 15 power snatches 75/55 10 toes to bar
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MONDAY WOD

Tabata push ups rest then 3 Rounds for time of: 15 Dead Lifts 225/155 30 Wall Balls, 20/14 60 Double unders Once all 3 rounds are finished, immediately complete 35 C2B Pull ups
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Saturday WOD

emom for 15min 2 power cleans (heavy) rest then TEAMS OF TWO amrap in 16 min of: 60 double unders 40 pull ups 30 front squats 165/110 20 DB power snatches 70/40  
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