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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (25 MIN AMRAP) – 15/13 cal row – 15/13 cal bike – 15 situps

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 4 MIN AMRAP – buy in 20 ttb (RX+ 25 ttb) (scale 30 situps) – max

Renewed Strength CrossFit – CrossFit Metcon (Time) -5 bench press (80%) – 10 (1 left arm) dumbell push press (35/20) (RX+50/35) – 10 (1 right

Renewed Strength CrossFit – CrossFit Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 30 double unders – 10 power snatch (75/55) (95/65) – 30 double unders

Renewed Strength CrossFit – CrossFit Metcon (Time) – 50 burpees (scale 30) – 25 situps (RX+ 20 GHD situps) – 5 power cleans (155/105) (RX+

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 100 meter run (RX+ 150 meter run) – 6 pullups (RX+ 6 strict

Renewed Strength CrossFit – CrossFit Deadlift (3X5 (70%)) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upshspu – flat mat

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP – 13 situps – 9 box jumps (24/20) – 5/4 cal

Renewed Strength CrossFit – CrossFit Front Squat (5,5,5 (70%)) Metcon (Time) 15-11-7 – squat snatch (75/55) (RX+95/65) (scale- powersnatch) – bar facing burpees – pullups