Renewed Strength CrossFit – CrossFit

Push Jerk (4×3 @ 60%)

Bench Press (5×5@60% (BTW SETS COMPLETE 3×60% ME StHSPU min:4) )

Metcon (AMRAP – Reps)

METCON 7 MIN AMRAP:

REP SCHEME 1,1,1,2,2,2,3,3,3…

HSPU (RX+: PARALLET W/ 45# + ABMAT/ 45+25#+ABMAT)

KBS (53/35)(RX+:70/53)

BURPEE PULL UP (RX+: BURPEE BAR MUP)

MOBILITY:

1 MIN PER SIDE TWISTED CROSS

1 MIN PER SIDE W/ LACROSSE BALL SUPERIOR TRAP SMASH

Metcon (AMRAP – Rounds)

AT HOME WORKOUT

15 MINUTE EMOM:

*IN THE SAME MINUTE*

-10 SQUAT JUMPS

-10 ALT. LUNGES

-3 BURPEES (RX+: 5 BURPEES)

(IF YOU FAIL TO COMPLETE WORK IN MINUTE TAKE 1 MINUTE OFF AND START AGAIN ON THE FOLLOWING)