Renewed Strength CrossFit – CrossFit

Metcon

Metcon (Time)

METCON

2 RFT

1OO M DBL KB FARMERS CARRY (53/35) (RX+: 70/53)

64 DOUBLE UNDERS

32 SITUPS (RX+:GHD)

16/12 RING DIPS

8 BALL OVER SHOULDER (100/80) (RX+: 150/100)

Metcon (No Measure)

7 MINUTE BIKE

-30 SEC FAST

-30 SEC EASY RECOVERY CRUISE

(KEEP BIKE FAN MOVING FOR DURATION OF 7 MINUTES)

*NOT FOR SCORE*

Metcon (Time)

AT HOME WORKOUT

– 1 MILE RUN

– 50 BURPEES

– 800 METER RUN

– 25 BURPEES

– 400 METER RUN