Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds)

21 MIN EMOM:

MIN 1: (7/5)(RX+: 10/8) STR. RING DIPS

MIN 2: (7/5)(RX+: 10/8) STR. PULL UPS

MIN 3: 10 (RX+: 15) RUSSIAN KETTLE BELL SWING (53/35)(RX+: 70/53)

Metcon (Time)

FOR TIME:

-3 ROPE CLIMBS

-6 CLEAN AND JERKS (155/105)(RX+: 185/125)

-9 DEVIL PRESS (35/20)(RX+: 50/35)

-12/10 CAL BIKE

-100 FT SLED PUSH (135/90)

-500 M RUN

Metcon (No Measure)

MOBILITY:

1 MIN GRIP SMASH W/ BARBELL

1 MIN QUAD SMASH W/ BARBELL

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

21 MIN EMOM:

MIN 1: 12/10 PUSH UPS

MIN 2: 8 BURPEES (RX+: 12)

MIN 3: 20 AIR SQUATS (RX+: 27)