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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 4 MIN AMRAP – 400 meter run – 8 ttb (RX+ 12) (scale- 20 situps) –

Renewed Strength CrossFit – CrossFit Power Clean (2,2,2 (70%)) Power Clean (1,1,1 (85%)) Metcon (AMRAP – Rounds) 14 MIN EMOM – odd mins 1 power

Renewed Strength CrossFit – CrossFit Metcon (Time) – 21/18 cal bike – 21 thrusters (45/35) (75/55) – 21 bar facing burpees – 15/12 cal bike

Renewed Strength CrossFit – CrossFit Overhead Squat (7,7,7,7 (55%)) 2 second pause on bottom Squat Snatch (2,2,2 (60%)) Squat Snatch (1,1,1 (85%)) Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD (alt. as needed) – 3 snatch (75/55) (RX+95/65) – 6 bar facing

Renewed Strength CrossFit – CrossFit Metcon (Time) ~12 DAYS OF CHRISTMAS~ – 100 meter run – 2 burpee pullups (RX+ bar muscle ups) – 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) – 7 hspu – 5 burpee to plate (45 lbs plate)

Renewed Strength CrossFit – CrossFit Back Squat (2,2,2,2,2 (85%)) Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP – 3 hang squat cleans (115/75) (RX+135/95)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 30 secs on/30 secs off for max reps – dumbbell bench press (35/20) (RX+50/35) – situps

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