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)