Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE 5 ROWER (Distance)

30 MIN ROW INTERVALS

35 secs on

25 secs off

PROJECT QUARANTINE 5 DUMBBELL & BOX PART 1 (AMRAP – Rounds and Reps)

2,4,6,8,10…

dumbbell hang clean (35/20) (rx+50/35)

box jump overs

7 MIN AMRAP

2 MIN BREAK

PROJECT QUARANTINE 5 DUMBBELL & BOX PART 2 (AMRAP – Rounds and Reps)

2,4,6,8,10…

alt. dumbbell snatch

box jump overs

7 MIN AMRAP

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

PROJECT QUARANTINE 5 WALLBALL & KETTLEBELL (AMRAP – Rounds and Reps)

6 kettlebell swings (53/35)

8 wallballs (20/14)

10 situps

20 MIN AMRAP

Metcon (AMRAP – Rounds and Reps)

NO WEIGHT NO PROBLEM

20 MIN AMRAP

2,4,6,8,10….

situps

double unders

(MIN 5,10,15- stop and complete 400 meter run- continue where you left off)
* if you dont have a rope do mounting climbers