Renewed Strength CrossFit – CrossFit
Metcon (Time)
– 100 meter run
– 10 hspu (RX+ def hspu)
– 100 meter run
– 10 ttb
X 4
RX HSPU – regular RSCF standard
RX+- (2-45s/2-35s)
Metcon (Weight)
(Super Sets X 3)
– 15 dumbell push press
– 15 dumbell bench press
2-3 min break between sets
score = weight of (one) dumbell used
Use weight where you can complete reps unbroken w/ good form.