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