Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE 12 DUMBBELL/BOXJUMP (Time)

10,9,8,7,6…

(1 ARM) OVERHEAD SQUAT (35/20) (RX+50/35)

HANG SNATCH

(200 METER RUN AFTER EACH ROUND)

PROJECT QUARANTINE 12 BARBELL (AMRAP – Rounds and Reps)

FRIDAY

1,2,3… POWER CLEANS (95/65) (RX+155/105)

100 METER RUN

(18 MIN AMRAP)

PROJECT QUARANTINE 12 ROWER (Time)

10 burpees over rower

30 bench/chair dips

50 alt. lunges

70 cal row

50 alt. lunges

30 bench/chair dips

10 burpees over rower

PROJECT QUARANTINE 12 WALLBALL/KETTLEBELL/ABMAT (Time)

12 GOBLET SQUATS (35/25) (RX+53/35)

12 HANG SNATCH

12 (1 ARM) OVERHEAD LUNGES

x3

800 METER RUN

12 GOBLET SQUATS

12 HANG SNATCH

12 (1 ARM) OVERHEAD LUNGES

x3

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT NO PROBLEM

15 OHS W/ BROOM

15 CHAIR DIPS

15 OHS W/BROOM

15 CHAIR DIPS

RUN 400 METERS

(20 MIN AMRAP)