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Renewed Strength CrossFit – CrossFit Back Squat (5,5,5,5,5 (70%)) Metcon (AMRAP – Rounds and Reps) – 40 double unders – 2 squat cleans (185/125) (RX+205/145)

Renewed Strength CrossFit – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Renewed Strength CrossFit – CrossFit Bench Press (5,5,5,5,5 (70%)) Bench Press (5,5,5,5,5 (70%)) Metcon (AMRAP – Rounds and Reps) -4 ring dips (RX+ ring muscle

Renewed Strength CrossFit – CrossFit power clean + hang power clean + hang squat clean ((75% of power clean) 1,1,1,1,1) Metcon (Time) 21-15-9 – deadlift

Renewed Strength CrossFit – CrossFit Metcon (Time) – 900 meter row – 90 double unders – 60 situps – 30 box jumps (24/20) – 30

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (5 MIN AMRAP) – 500 meter run (scale 400 meter) – 20 pullups – max hang

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 50 alt. lunges – 40 hand release push ups – 30 wallballs (20/14)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (15 MIN AMRAP) 2,4,6,8,10,12….. – box jumps (24/20) – pullups (RX+C2B) – situps (after

Renewed Strength CrossFit – CrossFit Back Squat (10,10,10 (60%)) Metcon (Time) – 400 meter run – 10 hspu (RX+ deficit) – 5 ball over shoulder

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (18 MIN AMRAP) – 20 double unders – 8 deadlifts (95/65) (RX+115/75) – 6