Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Reps)

– 1 ring muscle up (scale-ring dip)

– 1 front squat (135/95)

– 2 ring muscle ups

– 2 front squats

– 3 ring muscle ups

– 3 front squats

– 4 ring muscle ups

– 4 front squats

etc…..

(8 min amrap)

Pause back squat (60% 5X5 (pause for 3 secs at bottom))

GHD Situps (3X20 )

(try to do all 20 unbroken each round)

(scale- 100 situps)