Renewed Strength CrossFit – CrossFit

1 SNATCH HIGHPULL + 1 POWER SNATCH + 1 SQUAT SNATCH (COMPLEX) (4 SETS (MODERATE-HEAVY))

UNBROKEN COMPLEX

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

-7 HANG POWER SNATCH (75/55)

-7 BOX JUMP OVERS (24″/20″)

-7 HANG POWER SNATCH

-7 BOX JUMP OVERS

-10/8 CAL BIKE

Metcon (No Measure)

MOBILITY:

1 MIN GRIP SMASH W/ BARBELL

1 MIN QUAD SMASH W/ BARBELL

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

20 MIN AMRAP:

-1 MIN PLANK

-20 SEC HOLLOW HOLD

-10 SIT UPS

-20 MOUNTAIN CLIMBERS