Renewed Strength CrossFit – CrossFit
PROJECT QUARANTINE WOD 7 ROWER (Time)
400/300 meter row
20 lunges
20 sit-ups
X5
PROJECT QUARANTINE WOD 7 BARBELL (AMRAP – Reps)
18 MIN EMOM
ODD MINS-2 SQUAT CLEAN+2 HANG CLEANS+ 1 JERK (95/65) (RX+155/105)
EVEN MINS- MAX DOUBLE UNDERS
PROJECT QUARANTINE WOD 7 DUMBBELL BOX JUMP (Time)
– 12 (1 arm) alt. overhead lunges
– 10 (1 arm) hang clean & jerk
– 8 box jumps (24/20) (RX+30/24)
8 RNDS FOR TIME
(switch arms each round)
PROJECT QUARANTINE WOD 7 KETTLEBELL/WALLBALL/ABMAT (Time)
10 overhead squats w/ ball (20/14)
8 alt. kettlebell snatch (53/35)
6 SDHP
10 RNDS FOR TIME
Metcon (AMRAP – Rounds and Reps)
NO EQUIPMENT NO PROBLEM
– 4 burpees
– 8 v-ups
– 12 mountain climbers
– 24 double unders (if no rope – jumping jacks)
(20 MIN AMRAP)