45 Chris Dr
Kingsland GA 31548
Email: crossfitcamden2009@gmail.com

Monday WOD

3 Rounds for time of: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders
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Saturday Team Wod

Teams of two or three 3 rounds of the following stations 3 min of sled push 3 min of yoke carry 3 min of sandbag drag 3 min of sled pull
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Friday WOD

15 min to find an unbroken 3 rep max for the hang squat snatch rest then 500m row or 800m run for time (max effort) rest then 15 min to find a 3 rep max for the front squat
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Thursday WOD

5 x 5 bench press rest then “Annie” 50-40-30-20-10 of: double unders sit ups
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Wednesday WOD

5 x 5 bent over row (heavy) *super set with 5 strict slow pull ups after each set rest then amrap in 9 min of: 25 kettle swings 25 lateral jumps over bar 25 KB sumo deadlift high pulls
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Tuesday WOD

5 rounds for time of: 400m run 15 overhead squats 95/65
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Monday WOD

Complete for time: 3 rounds of: 50 air squats 10 bar over burpees 9 chest to bar pull ups 8 hang power cleans 135/95
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Saturday Team WOD

Teams of two or three amrap of the following for 15 min with a buy in of 400 m run with 45/35 plate (all teammates) 20 thrusters 95/65 20 toes to bar (break up as you see fit) rest 5 min amrap of the following for 15 min with a buy in of 150 m waiters walk 45/35 plate (all...
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Friday WOD

Max out Friday 20 min find a 1 RM for the power or squat clean and split jerk Rest then 10 min max handstand walk
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Thursday WOD

3 – 2 – 1 – 1 – 1 front squat rest then 60 Cal. Row 50 Box Jumps (24/20) 40 DB Snatch (50/35) 30 Wall Balls 20 toes to bar
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