Renewed Strength CrossFit – CrossFit

Power Clean (3 x 5 TnG)

Back Squat (3 x 3 @ 60%(set of 5 pull up after set w/ weight))

Metcon (AMRAP – Reps)

5 MIN AMRAP:

-500 M RUN

– 50 DUBZ

– MAX POWER CLEAN IN REMAINING TIME (135/95)

(2 MIN REST)

*REPEAT*

Metcon (AMRAP – Reps)

5 MIN AMRAP:

-500 M RUN

– 50 DUBZ

– MAX POWER CLEAN IN REMAINING TIME (135/95)

(2 MIN REST)

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

21 MIN AMRAP:

-25 Squat Jumps

-25 Jumping Jacks (RX+: Dubz)

-10 Burpees

Metcon (No Measure)

MOBILITY:

1 MIN: BANDED LAT STRETCH

1 MIN: BANDED SAMSON FACING RIG

1 MIN: QUAD ROLL