Renewed Strength CrossFit – CrossFit

Metcon (Weight)

-10 back squats (50%)

-10 alt step ups (24/20) w/ dumbells (50/35)

(2-3 mins off)

-9 back squats (55%)

– 10 alt step ups w/ dumbells

(2-3 mins off)

-8 back squats (60%)

– 10 alt step ups w/ dumbells

(2-3 mins off)

-7 back squats (65%)

-10 alt step ups w/ dumbells

(2-3 mins off)

-6 back squats (70%)

– 10 alt step ups w/dumbells

(2-3 mins off)

– 5 back squats (75%)

– 10 alt step ups w/ dumbells

(2-3 mins off)

-4 back squats (80%)

-10 alt step ups w/ dumbells

(2-3 mins off)

-3 back squats (85%)

-10 alt step ups w/ dumbells

(2-3 mins off)

– 2 back squats (90%)

-10 alt step ups w/ dumbells

(2-3 mins off)

-1 back squat (95%)

-10 alt step ups w/ dumbells
score= 95% one rep

Metcon (Time)

extra:

100 situps w/medball for time (20/14)