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12/16/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) MIN 0-3: 400 M RUN (RX+: 500 M RUN) MIN 3-5: 200 M RUN (RX+: 300

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12/15/2020

Renewed Strength CrossFit – CrossFit Power Snatch (3×2 @70-75%) Back Squat (4×6 @ 70-75%) BTW SETS 90% ME PULL UPS/ C2B KIPPING Metcon (AMRAP –

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12/14/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) 2 ROUNDS FOR TIME: 21-15-9 -CAL ROW -CAL BIKE -CAL SKI * EVERY 2 MIN NOT INCLUDING 0

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12/12/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) 12 DAYS OF CHRISTMAS: -100 M RUN -2 BALL OVER SHOULDER (100/80)(RX+: 150/100) -3 FLAT MAT HSPU -4

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12/11/2020

Renewed Strength CrossFit – CrossFit Power Snatch (3×3) Deadlift (4×7) W/ PAUSE BELOW KNEE ON ASCEND Metcon (AMRAP – Rounds and Reps) 3 MIN AMRAP:

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12/10/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: -500 M RUN -20 SIT UPS -MAX CAL ROW, MAX CAL SKI, MAX

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12/09/2020

Renewed Strength CrossFit – CrossFit Shoulder Press (4×5 (MOD)) Metcon (AMRAP – Reps) 12 MIN AMRAP: -X WALLBALLS (20/14 ) (RX+: 25/20) -X PULL UPS

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12/08/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD: 30 MIN AMRAP: -10 TTB -10 BURPEES -10 SIT UPS -10 BOX

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12/07/2020

Renewed Strength CrossFit – CrossFit Power Clean (3×5 TnG ) Metcon (No Measure) -10 BACK SQUATS @ 25% -8 PULL UPS -8 DB STR. PRESS

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12/04/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 40 MIN AMRAP: -200 M ROW -5 BOX JUMP OVERS (24/20)(RX+: 30/24) -200 M

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