Friday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

Bike Game with Burpee Penalty

AMRAP 4:

4 Calorie Bike

8 Air Squats

Throw Ball to Target



*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins. Athletes can take this as easy or hard as they’d like. This can be played with a light dodgeball thrown to a wallball target. Another popular option is rolling a medicine ball to knock down a foam roller.*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Hang Squat Clean (build to a heavy sing;e)

Metcon (Time)

For Time:

50 Burpees

40/30 Calorie Assault Bike

30 Hang Squat Cleans (115/80)