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Renewed Strength CrossFit – CrossFit Metcon (Weight) 4 SETS: POWER CLEAN+ SQUAT CLEAN+ 2 FRONT SQUATS+ JERK (BUILDING) Clean Deadlift (4×3 (MOD-HEAVY)) Metcon (Time) 5

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (3 MIN AMRAP) -1 MILE BIKE -MAX MEDBALL SIT UPS IN REMAINING TIME (20/14)(25/20) (1 MIN

Renewed Strength CrossFit – CrossFit Snatch (3×2 @ 80%) Back Squat (4×2 @ 85%) BTW SETS DO 10 STRICT PULL UPS + 80% ME RING

Renewed Strength CrossFit – CrossFit Metcon (Time) 5 ROUNDS FOR TIME: – 30 DOUBLE UNDERS – 20 GROUND TO OVERHEAD W/ MEDBALL (20/14)(RX+: 25/20) -10

Renewed Strength CrossFit – CrossFit Metcon (No Measure) OPEN GYM (10-12)

Renewed Strength CrossFit – CrossFit Metcon (Time) THANKSGIVING DAY WOD: (9-10:00) IN TEAMS OF 2-4 -5K ROW -100 BURPEE PULL UPS -100 WALL BALLS (20/14)

Renewed Strength CrossFit – CrossFit Deadlift (4×6 w/ 3 ct DESCENDS (MOD-HEAVY)) BTW SETS 90% ME CLOSE GRIP PUSH UPS Metcon (AMRAP – Rounds and

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP: -10/9 CAL BIKE -5 BURPEES -SHUFFLE SPRINT (15′,30′,45′) *MIN 5,10,15,20 STOP

Renewed Strength CrossFit – CrossFit Back Squat (4×3 w/ 1 ct PAUSE @ 70-75%) Front Squat (2×7 w/ 3 ct DESCEND @ 55-60%) BTW SETS

Renewed Strength CrossFit – CrossFit Deadlift (3×3 (MOD-HEAVY)) ROMANIAN DEADLIFT (2×10 (LIGHT-MODERATE)) @ MODERATE WEIGHT Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP: -5