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

Saturday WOD

complete for time: 200m run 50 thrusters 75/55 50 sit ups 10 bear crawls (down and back) 50 push press 75/55 50 sit ups 10 wall walks 200m run
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Friday WOD

4 x 3 front squat (across) rest then amrap in 15 min of: 50 double unders sled push (down and back) 185/135 2 rope climbs
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Thursday WOD

4 x 1 of the following complex 1 squat clean + 1 hang squat clean + 1 jerk rest then amrap in 5 min of ground to overhead 165/ 110 12 min active rest (must complete during this time 100 double-unders or scale to 350 singles) amrap in 5 min of ground to overhead 185/ 125
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Wednesday WOD

(11.5) Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 100lbs) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) rest then 10 min of mobility and skill work
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Tuesday WOD

Amrap in 10 min  (11.4) 60 Bar-facing burpees 30 Overhead squats (120lbs/ 90lbs) 10 Muscle-ups rest 10 min then 6-4-2 for time of: squat snatch 135/95 Muscle ups
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Monday WOD

5 x 5 bench press (across) rest then amrap in 20 min of: 200m run 30 kettle swings
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Saturday WOD

METCON #1  –   3 rounds of 3min work / 3min rest of: amrap 5 chest to bar pull ups 20 air squats rest then METCON #2  –  3 rounds of 3min work / 3min rest of: amrap 15 power snatches 75/55 15 cal row  
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Friday WOD

Complete for time: 800m run 5o thrusters 75/55 25 deadlifts 225/145 rest then Tabata push ups
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Thursday WOD

10 min to find a heavy Clean and Jerk then 10 min to find a heavy Snatch rest then Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/120 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand...
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Wednesday WOD

Amrap in 7 min of: Burpees rest 10 min Amrap in 7 min of: 50 Cal row 25 chest to bar pull ups max double-unders with remaining time
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