Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD:

40 MIN AMRAP:

TEAM OF TWO OPTION

-50 BOX JUMPOVERS (24″/20″)

-400 M RUN TOGETHER

-50 CAL ROW

-400 M RUN TOGETHER

-50 CAL BIKE

-400 M RUN TOGETHER

TEAM OF THREE OPTION

-60 BOX JUMPS (24″/20″)

-RUN 500 M TOGETHER

-60 CAL ROW

-RUN 500 M TOGETHER

-60 CAL BIKE

-RUN 500 TOGETHER
ALTERNATE AS NEEDED ON THE BOX AMD MACHINES. 1 BOX/MACHINE PER TEAM.

Metcon (No Measure)

MOBILITY:

1 MIN RUNNER STRETCH ON BOX

1 MIN PIGEON STRETCH ON BOX

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

40 MIN EMOM

MIN 1: 20 AIR SQUATS

MIN2: 20 ALT LUNGES

MIN 3-5: RUN A 400

x8
AFTER COMPLETING ASSIGNED WORK REST REMAINDER OF THE TIME GIVEN. EX) I FINISH THE 400 AT 4:15 I HAVE :45 SECONDS TO REST BEFORE STARTING MY AIRSQUATS