Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE 5 DUMBBELL & BOX PART 1 (AMRAP – Rounds and Reps)

2,4,6,8,10…

dumbbell hang cleans (35/20) (RX+50/35)

box jump overs

7 MIN AMRAP

2 MIN BREAK

PROJECT QUARANTINE 5 DUMBBELL & BOX PART 2 (AMRAP – Rounds and Reps)

2,4,6,8,10…

alt. dumbbell snatch

box jump overs

7 MIN AMRAP

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
PROJECT QUARANTINE BARBELL WOD 5

PROJECT QUARANTINE 5 ROWER (Distance)

30 MIN ROW INTERVALS

35 secs on

25 secs off
SCORE = TOTAL METERS

PROJECT QUARANTINE 5 WALLBALL & KETTLEBELL (AMRAP – Rounds and Reps)

6 kettlebell swings (53/35)

8 wallballs (20/14)

10 situps

20 MIN AMRAP

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT NO PROBLEM

– 6 air squats

– 8 plank hold shoulder taps

– 100 meter run

(25 MIN AMRAP)