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Renewed Strength CrossFit – CrossFit Metcon (Weight) – 1 sled push (135/90) 100 ft – 5 back squats (65%) – 10 dumbell cleans (35/20) (RX+50/35)

Renewed Strength CrossFit – CrossFit Clean and Jerk (find max clean & jerk) Metcon (AMRAP – Rounds and Reps) -20 double unders – 20 situps

Renewed Strength CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 ring muscle up (scale- 6 ring dips) – 150 meter run –

Renewed Strength CrossFit – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest

Renewed Strength CrossFit – CrossFit Overhead Squat (1X5 70%) Overhead Squat (3X3 85%) Metcon (Time) 1,2,3,4,5,6,7,8,9,10 -overhead squat (95/65) – hspu (RX+ deficit) (time cap

Renewed Strength CrossFit – CrossFit Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 front squats 80% – 10 dumbell hang squat cleans (35/20) (RX+50/35) 2 min break X 5score=

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 power clean (205/125) (RX+235/155) – 5 ttb (scale 10 situps) (20 rounds for time)

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 10 bench press (70%) – 15 per arm(1 arm) bent over row on bench (35/20) (RX+50/35) (2-3