Renewed Strength CrossFit – CrossFit

Metcon (Time)

– 21 push jerks (115/75)

– 12 ring dips (RX+ 6 mups or 7 bar mups)

– run 400


Metcon (AMRAP – Reps)


4 rounds wall balls (20/14) (RX+25/20)

4 rounds ttb
alternate back and forth from wallballs and ttb.

20 sec wall ball

10 sec break

20 sec ttb

10 sec break


score = lowest round of wallballs added to lowest round of ttb

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