Renewed Strength CrossFit – CrossFit

Bench Press (6,6,6,6 (70%))

Metcon (Time)

(28 dumbell bench press (35/20) (RX+50/35) buy in)

3 ROUNDS

– 28 situps (RX+ 18 ghd situps)

– 12 push press (95/65) (RX+ 115/85)

– 6 burpee pullups (RX+ ring muscle ups)

(28 dumbbell bench press (35/20) (RX+50/35) buy out)

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT

– 5 jumping air squats

– 5 burpees

– 20 sec hollow rock hold/20 sec arch hold (alt. each round)

– 20 double unders

(20 min amrap)
if you dont have a rope do plate hops or mountain climbers