Renewed Strength CrossFit – CrossFit

PROJECT QUARANTINE 11 DUMBBELL/BOX JUMP (Time)

8 DB (1 arm) CLEAN & JERK (35/20) (rx+50/35)

8 BOX JUMPS (24/20) (RX+30/24)

8 HSPU

8 RNDS FOR TIME

PROJECT QUARANTINE 11 BARBELL (Time)

21 BACK SQUATS (95/65) (RX+155/105)

20 SITUPS

18 BACK SQUATS

20 SITUPS

15 BACK SQUATS

20 SITUPS

12 BACK SQUATS

20 SITUPS

9 BACK SQUATS

20 SITUPS

6 BACK SQUATS

20 SITUPS

3 BACK SQUATS

20 SITUPS

PROJECT QUARANTINE 11 ROWER (Time)

3K ROW

3 MIN BREAK

2K ROW

2 MIN BREAK

1K ROW

PROJECT QUARANTINE 11 WALLBALL/KETTLEBELL/ABMAT (AMRAP – Rounds and Reps)

100 METER (1 ARM) FARMER CARRY (35/25) (RX+53/35)

20 SITUPS

20 BALL – GROUND TO OVERHEAD (20/14)

(20 MIN AMRAP)

Metcon (AMRAP – Rounds and Reps)

NO EQUIPMENT NO PROBLEM

– 20 SEC HOLLOW ROCK

– 100 METER RUN

– 20 SEC ARCH HOLD

– 100 METER RUN

– 20 MOUNTAIN CLIMBERS

– 100 METER RUN

(20 MIN AMRAP)