Renewed Strength CrossFit – CrossFit

Squat Clean (3X3 @ 70 %)

Back Squat (3X3 @ 70 % (3X 90% ME STRICT PULL UPS AFTER SETS))

Metcon (Time)

SQUAT CLEAN SPEED LADDER ROUND 1

RX LADDER:

105/55

115/75

135/85

155/95

175/105

(IF UNABLE TO MAKE LIFT RETURN TO PREVIOUS BARBELL FOR REMAINING REPS)

RX+ LADDER:

155/95

175/115

195/135

215/155

225/175

(START NEXT ROUND IN 4-5 MINUTES AFTER FINISHING, IN REST PERIOD FINISH 20/ 17 CALS ON BIKE *NOT FOR SCORE*)

Metcon (Time)

SQUAT CLEAN SPEED LADDER ROUND 2

Metcon (Time)

SQUAT CLEAN SPEED LADDER ROUND 3

Metcon (Time)

SQUAT CLEAN SPEED LADDER ROUND 4

Metcon (No Measure)

MOBILITY:

1 MINUTE EACH SIDE COUCH STRETCH

1 MINUTE EACH SIDE RUNNER STRETCH

Metcon (Time)

AT HOME WORKOUT:

-50 JUMPING JACKS (RX+: DOUBLE UNDERS)

-50 AIR SQUATS

-40 JUMPING JACKS (RX+: DUBZ)

-40 AIR SQUATS

-30 JUMPING JACKS

-30 AIR SQUATS

-20 JUMPING JACKS

-20 AIR SQUATS

-10 JUMPING JACKS

-10 AIR SQUATS

*BUY OUT*: 1 MINUTE WALL SIT AT PARALLEL