Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

(200 meter run buy in)

– 4 push ups (RX+ ring dips)

– 6 hspu

– 8 box jumps (24/20) (RX+ 30/24)

(10 min amrap)

2 min break

1-Mile Run (Time)

Max Effort 1-Mile Run
3 laps

s

Core Work

30 sec hollow rock

15 back extensions on GHD

X 3

30 sec superman

15 GHD situps

X 3