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 (Time)

– 30 SEC PLANK HOLD

– 5 BURPEES

– 30 SEC LEFT SIDE PLANK HOLD

– 5 BURPEES

– 30 SEC RIGHT SIDE PLANK HOLD

– 5 BURPEES

– 30 DOUBLE UNDERS (NO ROPE- 30 JUMPING JACKS)

(6 ROUNDS FOR TIME)