Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE WOD 7 DUMBBELL BOX JUMP (Time)

– 12 (1 arm) alt. overhead lunges

– 10 (1 arm) hang clean & jerk

– 8 box jumps (24/20) (RX+30/24)

8 RNDS FOR TIME

(switch arms each round)

PROJECT QUARANTINE WOD 7 BARBELL (AMRAP – Reps)

18 MIN EMOM

ODD MINS-2 SQUAT CLEAN+2 HANG CLEANS+ 1 JERK (95/65) (RX+155/105)

EVEN MINS- MAX DOUBLE UNDERS
SCORE= TOTAL DOUBLE UNDERS

(If you cannot complete the complex the min prior to double unders- you have to skip that minute)

PROJECT QUARANTINE WOD 7 ROWER (Time)

400/300 meter row

20 lunges

20 sit-ups

X5

PROJECT QUARANTINE WOD 7 KETTLEBELL/WALLBALL/ABMAT (Time)

10 overhead squats w/ ball (20/14)

8 alt. kettlebell snatch (53/35)

6 SDHP

10 RNDS FOR TIME

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

– 6 bench/chair dips

– 8 russian twist

– 12 broom overhead squats