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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) (20 MIN EMOM) odd mins – 2 (hang squat snatch + squat snatch) (70%) even mins

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 200 meters – 20 ft handstand walk (scale- 40 ft bear crawl)

Renewed Strength CrossFit – CrossFit Metcon (Time) -5-10-15-20-15-10-5- – wallballs (20/14) (RX+25/20) – box jump overs (24/20) – back rack lunge (95/65) – cal bike

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 7 bench press (75%) – 7 strict pullups (scale- kipping pullups) – 21 dumbell push press (35/20)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (8 MIN EMOM) – odd mins run 150 meters (scale 100 meters) – even mins max

Renewed Strength CrossFit – CrossFit Front Squat (2X5 70%) Front Squat (2X3 80%) Front Squat (2X1 90%) Jackie (Time) For Time: 1000m Row 50 Thrusters,

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 30 air squats – 1 rope climb – 30 kbs (53/35) – 1

Renewed Strength CrossFit – CrossFit T.U.P. (Time) 15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson,

Renewed Strength CrossFit – CrossFit Snatch Balance (3X3 60%) Snatch Balance (2X2 80%) Snatch Pull (2,2,2,2,2 (110%)) Metcon (AMRAP – Rounds and Reps) (buy in

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 meter run – 30 wallballs (20/14) (RX+25/20) – 200 meter run – 40 box jumps (24/20)