Thursday’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)

3 rds woking on 45 sec/15 secs rest clock

8-10 ring rows

8-10 push ups

10 air squats

30 sec primal pull thru

Weightlifting

Bench Press (5,5,5,5,5)

Increase weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MIN

10 DB shoulder to OHD

20 M walking lunges

15 Chest to Bar Pull-Ups