Renewed Strength CrossFit – CrossFit

Back Squat (4×3 w/ 1 ct PAUSE @ 70-75%)

Front Squat (2×7 w/ 3 ct DESCEND @ 55-60%)

BTW SETS 3x (5 STRICT PULL UPS + 80% ME UB KIPPING PULL UP)

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

-4 C2B PULL UP (RX+: 3 BAR MUP)

-6 DB BOX STEP UPS (24″/20″)(35/20)(RX+: 50/35)

Metcon (No Measure)

MOBILITY:

1 MIN RUNNER STRETCH ON BOX

1 MIN COUCH STRETCH

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

10 MIN AMRAP:

-20 AIR SQUATS

-20 ALT. LUNGES

-20 PUSH UPS

THEN

RUN 3x 400 M @ 90% EFFORT

-REST 3 MIN BETWEEN EFFORTS