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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 1 squat snatch (75% of max snatch) – 2 OHS – 30 double

Renewed Strength CrossFit – CrossFit Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of

Renewed Strength CrossFit – CrossFit Push Jerk (3X2 70%) Push Jerk (2X1 80%) Push Jerk (2X1 85%) Metcon (Time) – 3 deadlifts (155/105) – 2

Renewed Strength CrossFit – CrossFit Snatch Balance (3X3 60%) scale- overhead squat Snatch Balance (3X2 70%) Snatch Balance (3X1 80%) Metcon (Time) (buy in 500

Renewed Strength CrossFit – CrossFit Metcon (Time) 3,6,9,12,15,18,21 – box jumps – hang cleans (95/65) – ttb – cal row (for time)scale- got to the

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 deadlifts (225/155) (RX+275/185) – 100 ft sled push (135/90) – 400 meter sprint (3 min break)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 30 double unders – 20 air squats – 10 hspu (scale- 10 dumbell

Renewed Strength CrossFit – CrossFit Squat Clean (1,1,1,1,1) work up to a heavy single Metcon (Time) – 31 pullups -7 squat cleans (135/95) (RX+155/115) -21

Renewed Strength CrossFit – CrossFit Metcon (Time) (PARTNER WOD) for time – 25 burpee to plate (45 lbs plate) – 50 ttb – 75 wallballs

Renewed Strength CrossFit – CrossFit Bench Press (3X10 65%) Bench Press (2X7 70%) Bench Press (1X5 80%) Metcon (Time) – 10 cal bike – 15