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

Tuesday WOD

1o min work on the tall squat clean then 4 x 1 heavy cluster (squat clean into a thruster) rest then amrap in 10 min of: 15om run 50 double unders 12 handstand push ups
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Monday WOD

5 x 5 deadlift rest then complete for time: 80 back squats 135/95 60 HR push ups 40 chest to bar pull ups 20 power cleans 135/95  
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Saturday WOD

OPEN GYM come on in and work on a skill, some strength, or hit a metcon you missed this week.
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Friday WOD

250 burpees for time   25 min time cap
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Thursday WOD

8-5-4-3-2-1- front squat rest then amrap in 8 min 30 kettle swings 30 sit-ups rest 4 min amrap in 8 min 70 push press 75/55 70 front rack lunge steps 75/55  
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Wednesday WOD

5 x 10 power cleans (The focus is good form during a fast unbroken set. Start with a mod weight.) rest then amrap in 12 min with a buy-in 1000m row 150m run 20 lateral jumps 20″
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Tuesday WOD

Work up to a heavy 3 rep max of the overhead squat rest then Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 1...
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Monday WOD

12 min work on the squat clean & jerk rest then   with a 15 min running clock: amrap in 9 in of 15 toes to bar 10 deadlifts 115/75 5 power snatches 115/75   then from min 9 to 15 find a 1 RM for the clean & jerk
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Saturday WOD

Complete the following suck fest for time 21-18-15-12-9-6-3 Thrusters 95/65 Bar Over Burpees  
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Wednesday WOD

12 min work alternate every min between handstand walk / handstand ring work ie dips / muscle ups / muscle up progressions rest then 4 rounds for time of: 6 full snatches 135/95 50 double unders
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