Announcements
Spread the word! ASF is hosting a “Day of Fitness” for all Clarksville City and County employees on 24-August! It will be held immediately following the Community WOD (10-11) on that day!
**We will ALSO be hosting Premier Martial Arts at 1030 on the Weightlifting side of the gym on the 24th! They are hosting a FREE martial arts class for kids so bring your littles on the 24th and let them have some FUN!
Always Strong Fitness | CrossFit Clarksville – CrossFit
Warm-up
Warm-up (No Measure)
3:00 On Bike or Row, Gradually increasing effort
Then…
3-4 ROUNDS w/ Light DB (focus on solid movement)
7 DBL DB Snatch
5 Scap Pull-ups
7 DB Up-Downs
5 Should Driven Kips
7 DB Up-Down to OH (as you come up snatch DB from ground to OH)
5 Pull-ups or 5 Ring Rows
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Skill Prep for Workout
Workout
Metcon (AMRAP – Rounds and Reps)
WZA ONLINE QUALIFIER
Week 1
AMRAP x 16 MINUTES
40 Alt. DB Snatch (50/35)|(35/20)
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up
Alternate Version…
AMRAP x 16 MINUTES
40 Alt DB Snatches (35/20)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups
