Monday

Announcements

ATTENTION:
1) DON”T FORGET… Today we will kick off the 2020 CF OPEN! MAKE PLANS to spend your next FIVE SATURDAY’S with us achieving great things and cheering on your favorite FITFAM to do the same!
2) THIS WEEK IS FALL BREAK… MAKE SURE TO CHECK THE INSTAGRAM & FB POST REGARDING FALL BREAK HOURS
3) Signups for Got Your Six Throwdown are OPEN!! Check Facebook/Instagram for details on how to sign up. Get your team together and get ready to throwdown on the competition floor!!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!