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Renewed Strength CrossFit – CrossFit Squat Clean (1,1,1,1,1) work up to a heavy single Metcon (Time) – 31 pullups -7 squat cleans (135/95) (RX+155/115) -21

Renewed Strength CrossFit – CrossFit Metcon (Time) (PARTNER WOD) for time – 25 burpee to plate (45 lbs plate) – 50 ttb – 75 wallballs

Renewed Strength CrossFit – CrossFit Bench Press (3X10 65%) Bench Press (2X7 70%) Bench Press (1X5 80%) Metcon (Time) – 10 cal bike – 15

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (30 min AMRAP) – run 200 meters – 20 double unders – 10 hspu

Renewed Strength CrossFit – CrossFit Metcon (Time) – 21 back squats (135/95) – 15 cal row – 9 muscle ups (scale= 9 bar muscle ups

Renewed Strength CrossFit – CrossFit Metcon (Time) (SNATCH LADDER Course) (mens RX ladder) 115, 135,155, 185, 205 (womens RX ladder) 75, 95, 105, 115, 135

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 wallballs (20/14) (RX+25/20) – 5 box jump overs (24/20) – 1 power clean (185/125) (RX+205/145) X

Renewed Strength CrossFit – CrossFit Deadlift (3X5 60%) Deadlift (3X3 70%) Deadlift (2X1 90%) Metcon (AMRAP – Rounds and Reps) – 3 deadlifts (225/155) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (25 min amrap) – 15 air squats – 20 ft handstand walk – 15

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – max dumbell bench press (35/20) (RX+50/35) – max dumbell hang clean rest 3 mins X