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Renewed Strength CrossFit – CrossFit squat clean + 2 front squats (1,1,1,1,1 80%) Metcon (AMRAP – Rounds) (every 2 MINS) – 8 clean & jerks

Renewed Strength CrossFit – CrossFit Snatch (1,1,1,1,1 (60%)) Snatch (1,1,1 (70%)) Snatch (1,1, (85%)) Metcon (AMRAP – Rounds and Reps) – 20 ft bear crawl

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 meter run – 10 pullups – 10 box jumps – 10 situps – 10 burpees –

Renewed Strength CrossFit – CrossFit Deadlift (3,3,3 (70%)) Deadlift (1,1,1,1,1 (85%)) Metcon (Time) (buy in 500 meter row) – 5 deadlifts (225/155) (RX+245/175) – 15

Renewed Strength CrossFit – CrossFit Clean (1,1,1 (75%)) full squat clean Clean (1,1,1 85%) Clean (1,1,1 85%) Metcon (AMRAP – Rounds and Reps) – 7

Renewed Strength CrossFit – CrossFit Bench Press (5X5 75%) Metcon (Time) 31-21-11 -ttb -power snatch (65/45) (RX+75/55) -back squats*** No dropping bar from over head***

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (partner wod) – 5 deadlifts (225/155) – 10 alt 1 arm dumbell snatch (35/20)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 6 MIN AMRAP – 500 meter run (scale 400 meter) – 5 ring muscle ups (scale-

Renewed Strength CrossFit – CrossFit Metcon (Time) – 700 meter row – 30 dumbell hang cleans (35/20) (RX+50/35) – 30 hspu (scale hand release push

Renewed Strength CrossFit – CrossFit Dennis McHugh (Time) AMRAP in 15 minutes 3 Front Squats (135/95 lb) 3 Toes-to-Bars 6 Front Squats (135/95 lb) 6