Renewed Strength CrossFit – CrossFit

Metcon (Time)

– 100 meter run

– 10 hspu (RX+ def hspu)

– 100 meter run

– 10 ttb

X 4
RX HSPU – regular RSCF standard

RX+- (2-45s/2-35s)

Metcon (Weight)

(Super Sets X 3)

– 15 dumbell push press

– 15 dumbell bench press
2-3 min break between sets

score = weight of (one) dumbell used

Use weight where you can complete reps unbroken w/ good form.