Renewed Strength CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

-4 C2B PULL UPS (RX+: 2 RING MUPS)

-4 BURPEE BOX JUMP OVERS (24″/20″)

-8/6 CAL ON BIKE

-REST 3 MIN (IN REST COMPLETE 50 DUBSZ (RX+: 75 DUBZ))
YOU HAVE TO COMPLETE YOUR DOUBLE UNDERS BEFORE YOU CAN START GETTING REPS IN THE NEXT AMRAP, SO THE DUBZ CAN CUT INTO YOUR AMRAP.

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

-4 C2B PULL UPS (RX+: 2 RING MUPS)

-4 BURPEE BOX JUMP OVERS (24″/20″)

-8/6 CAL ON BIKE

-REST 3 MIN (IN REST COMPLETE 50 DUBSZ (RX+: 75 DUBZ))

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

-4 C2B PULL UPS (RX+: 2 RING MUPS)

-4 BURPEE BOX JUMP OVERS (24″/20″)

-8/6 CAL ON BIKE

-REST 3 MIN (IN REST COMPLETE 50 DUBSZ (RX+: 75 DUBZ))

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

-4 C2B PULL UPS (RX+: 2 RING MUPS)

-4 BURPEE BOX JUMP OVERS (24″/20″)

-8/6 CAL ON BIKE

Metcon (No Measure)

MOBILITY:

-1 MIN LAT ROLL ON FOAM ROLLER

-1 MIN HAMSTRING/ RUNNER ON BOX

-1 MIN PIGEON ON BOX

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

5 MIN AMRAP

-10 SQUAT JUMPS

-10 BURPEE

-10 HOLLOW ROCKS

-10 ALT LUNGE

– REST 1 MINUTE

(REPEAT 2 MORE TIMES FOR A TOTAL OF 15 MINUTES WORK SEPERATED BY 2 1 MINUTE RESTS)
SCORE IS TOTAL OF ALL 3 AMRAPS