Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE 9 DUMBBELL/BOXJUMP (Time)

FOR TIME

25 DB SHOULDER TO OVERHEAD (35/20) (RX+50/35)

25 BOX JUMP OVERS

15 DB SHOULDER TO OVERHEAD

15 BOX JUMP OVERS

5 SHOULDER TO OVERHEAD

5 BOX JUMP OVERS

800 METER RUN

5 SHOULDER TO OVERHEAD

5 BOX JUMP OVERS

15 DB SHOULDER TO OVERHEAD

15 BOX JUMP OVERS

25 DB SHOULDER TO OVERHEAD

25 BOX JUMP OVERS

PROJECT QUARANTINE 9 BARBELL (AMRAP – Reps)

21 MIN EMOM

MIN 1- 2 BEAR COMPLEX (95/65) (RX+155/105)

MIN 2- MAX BAR FACING BURPEES

MIN 3- REST

SCORE= BAR FACING BURPEES
*bar facing burpees only count if the round of bear complex prior is complete

PROJECT QUARANTINE 9 ROWER (AMRAP – Rounds and Reps)

100 METER ROW

10 PUSH UPS

25 MIN AMRAP

PROJECT QUARANTINE 9 WALLBALL/KETTLEBELL (AMRAP – Rounds and Reps)

10 (RIGHT ARM) KB PRESS (35/25) (RX+53/35)

10 (LEFT ARM) KB PRESS

10 (RIGHT ARM) HANG CLEANS

10 (LEFT ARM) HANG CLEANS

10 MED-BALL CLEANS

(15 MIN AMRAP)

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT NO PROBLEM

100 METER RUN

10 PUSHUPS (RX+ 5 HSPU)

(25 MIN AMRAP)

Metcon (AMRAP – Rounds)

CORE WORK

8 MIN TABATA (20 secs on/ 10 secs off)

HOLLOW ROCK

ARCH

PLANK HOLD

SITUPS
score= rounds complete