Renewed Strength CrossFit – CrossFit

3 POSITION CLEAN (3 SETS)

UNBROKEN SQUAT CLEAN FROM THE HIGH HANG, THEN THE HANG JUST ABOVE THE KNEE, THEN FROM THE FLOOR

Metcon (Weight)

E2MOM x 10 MIN

-8 FR SQUATS (60%)

Metcon (Time)

21-15-9-6-3

-HANG POWER CLEAN (75/55)(RX+: 95/65)

-SHOULDER TO OVERHEAD

*1 ROPE CLIMB BTW ROUNDS, FINISH WITH A ROPE CLIMB*

Metcon (No Measure)

MOBILITY:

-1 MIN PIGEON STRETCH

-1 MIN RUNNER STRETCH

Metcon (No Measure)

AT HOME WORKOUT:

EVERY 6 MINUTES FOR 30 MINUTES

-RUN 400 M

-25 SIT UPS

-20 GLUTE BRIDGES