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

Thursday WOD

5 x 5 back squat (across) rest then amrap in 6 min of: 500m row 30 HR push ups 50 squats 15 burpees max double unders with remaining time  
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Wednesday WOD

complete for time 21 hang squat cleans 115/80 200m run 15 hang squat cleans 200m run 9 hang squat cleans 200m run 9 shoulder to overhead 115/80 200m run 15 shoulder to overhead 200m run 21 shoulder to overhead
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Tuesday WOD

7 x 1 of the 3 position snatch (high hang, just above knee, floor) rest then 4 rounds for time of 15 burpees 10 chest to bar pull ups 50 double unders
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Monday WOD

5 x 2 press rest then 3 rounds for time of: 400m run 10 front squats 135/95 15 toes to bar
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Friday WOD

13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts (245/165) 15 Pull-ups 10 Deadlifts (265/175) 10 Chest-to-bar Pull-ups 10 Deadlifts (285/185) 10 Chest-to-bar Pull-ups 10 Deadlifts (305/195) 5 Ring or Bar Muscle-ups 10 Deadlifts (315/205) MAX Ring or Bar Muscle-ups
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Thursday WOD

12 min to find a 1 RM for the front squat with a 2 sec pause in the bottom rest then amrap in 18 min of: 7 burpees 5 hang squat cleans 185/135 12 ring dips    
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Wednesday WOD

5 x 7 strict pull ups rest then 3 rounds for time of: 21 cal row 15 box jumps 9 power snatches 115/80
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Tuesday WOD

5 x 5 back squat rest then amrap in 12 min of: 200m run 20 overhead lunge steps 95/65
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Monday WOD

“DT” 5 Rounds For Time: 12 Deadlift (155/115) 9 Hang Power Clean (155/115) 6 Push Jerk (155/115)
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