Renewed Strength CrossFit – CrossFit

Squat Snatch (3×3 @60%)

Back Squat (5×5 @ 60% (BTW SETS Max hollow hold cap :45))

Metcon (Time)

METCON FOR TIME:

70 WALLBALLS (20/14)

400 M RUN

50 WALLBALLS

400 M RUN

30 WALLBALLS

400 M RUN

MOBILITY:

1 MIN PER LEG RUNNER STRETCH

1 MIN PER LEG PIGEON

2 MIN WALL SQUAT

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

EVERY 6 MINUTES FOR 24 MINUTES COMPLETE:

-RUN 400 M

-20 SEC PLANK HOLD

-20 PUSH UPS

-20 ALT SHOULDER TAPS

*REST IN REMAINING TIME START NEXT ROUND AT THE 5 MINUTE MARK*