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

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

10 CHAIR/BENCH STEP UPS

10 RUSSIAN TWIST

10 MOUNTAIN CLIMBERS

(EVERY 3 ROUNDS- 10 BURPEES)

20 MIN AMRAP