Tuesday’s WOD

Announcements

FAMILY! It is time to sign up for the Super Bowl of our year here at Always Strong! FRIDAY NIGHT LIGHTS! Couldn’t be easier this year! You can purchase directly through Point of Sale just like you would purchase a FitAID! Cost for five weeks of fun, fellowship, and doing more than you ever thought possible is only $25!! Ask a coach and sign up fast to secure your place on a team!!!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

400 row

Then 3 rounds working on 45 sec clock:

10 Goblet Squats

10 RDL with KB

10 Cossack Squats (use KB on ground)

Weightlifting

Front Squat (3,3,3,3,3,3,3,3,3,3)

Increase weight each set. 2 minutes between sets

Metcon

Metcon (5 Rounds for time)

Max Effort for 4 Sets

Row 500 M

*begin a new set every 5 minutes