Renewed Strength CrossFit – CrossFit

3 POSITION CLEAN (4 SETS TO A HEAVY)

UNBROKEN SQUAT CLEAN FROM THE HIGH HANG, THEN THE HANG JUST ABOVE THE KNEE, THEN FROM THE FLOOR

Back Squat (4×4 @ 80%)

BTW SETS x 10 STRICT PULL UP W/ A PAUSE AT HALF WAY UP

Metcon (Time)

FOR TIME:

30 ALT. CLEAN AND JERKS (35/20)(RX+: 50/35)

30/21 CAL BIKE

Metcon (No Measure)

MOBILITY:

1 MIN QUAD SMASH W/ BARBELL

1 MIN DOUBLE SADDLE QUAD STRETCH

Metcon (AMRAP – Reps)

AT HOME WORKOUT:

TABATA AIR SQUATS

REST 1 MINUTE

TABATA BURPEES

REST 1 MINUTE

TABATA LUNGES

REST 1 MINUTE

TABATA SIT UPS

SCORE IS TOTAL REPS
TABATA IS 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF. THE WORKOUT SHOULD BE A TOTAL OF 20 MINUTES WITH 3 MINUTES OF REST