Renewed Strength CrossFit – CrossFit

Front Squat (3X3 65%)

Front Squat (3X2 75%)

Front Squat (2X1 90%)

Metcon (AMRAP – Rounds and Reps)

(Partner WOD)

– 5 burpee box jump overs (24/20) (RX+ don’t touch top of box 20′ only)

– 10 air squats (RX+ alternating pistols- 10 total)

– 5 hspu (RX+ deficit) (scale- 7 strict push ups)

(30 min AMRAP)

score= total rounds and reps between the two partners
partner has to complete full round before next partner can begin their round

RX+ has to jump over the box without touching top (20′ for male and female)

deficit= 2 (45s) + 1 skull mat / women 2 (35s) + 1 skull mat

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