Renewed Strength CrossFit – CrossFit

Power Snatch (3×2 @70-75%)

Back Squat (4×6 @ 70-75%)

BTW SETS 90% ME PULL UPS/ C2B KIPPING

Metcon (AMRAP – Rounds)

DEATH BY EMOM:

RX:

-5 THRUSTERS (45/35)

-5 JUMPING PULL UPS

-5 BURPEES

RX+:

-7 THRUSTERS (75/55)

-7 PULL UPS

-7 BURPEES

*10 ROUND/MIN CAP*
COMPLETE ALL THREE MOVEMENTS IN THE SAME MINUTE FOR AS LONG AS YOU CAN. IF YOU HAVE DO NOT COMPLETE THE WORK IN THE MINUTE, OR CHOOSE TO TAKE A REST YOUR WORKOUT IS OVER. SCORE IS NUMBER OF CONSECUTIVE ROUNDS COMPLETED W/ THE LIMIT BEING 10 ROUNDS OR 10 MINUTES COMPLETED.

Metcon (No Measure)

MOBILITY:

1 MIN PEC SMASH W/ LACROSSEBALL

1 MIN QUAD SMASH W/ BARBELL

Metcon (Time)

AT HOME WORKOUT:

10 ROUNDS FOR TIME:

-10 SQUAT JUMPS

-10 PUSH UPS

-10 BURPEES