CrossFit Camden

Use 70% of your press 1 rep max for the following complex

4 rounds

2 press

3 push press

4 push jerks

5 split jerks

then

"Annie"

50-40-30-20-10 rep rounds for time of:

double unders

sit ups

Wheresoever you go, go with all your heart

WOD:

in 8 min run 800m, with the remaining time do as many reps as possible of: over head squats (135/95)

rest 3 min

in 10 min run 400m, with the remaining time do as many rounds as possible of:

2 legless rope climbs

15 burpees

WOD:

5 rounds, rest between each round and try to add weight. Goal is to complete each round and not put the bar down. Start with 135/95

5 hang power cleans

10 front squats

rest then...

"Jackie"

1000m row

50 thrusters (45/25)

30 pull ups

"Boy that goes to bed with itchy butt…wakes up with stinky finger"

30 min of P90 something!...very very kidding! lol

Hero WOD:

"McGhee"

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq.

AMRAP in 30 min of:

5 deadlifts (275/200)

13 push ups

9 box jumps 24"

WOD:

press

1-1-1-1-1

"Helen"

3 rounds for time of:

400m run

21 kettle swings (24k16)

12 pull ups