Renewed Strength CrossFit – CrossFit

Power Clean (4×2 BUILDING IN WEIGHT)

Front Squat (4×2 (83-85%))

IN BETWEEN SETS DO 5 STRICT PULL UPS RIGHT INTO A 80% ME SET OF KIPPING PULL UPS, WITHOUT COMING OFF OF THE BAR.

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP:

-9 WALL BALLS (20/14)(RX+: 25/20)

-9 BURPEES

-9 POWER SNATCH (45/35)(RX+: 75/55)
REST 5 MINUTES

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP:

-9 WALL BALLS (20/14)(RX+: 25/20)

-9 BURPEES

-9 POWER SNATCH (45/35)(RX+: 75/55)

Metcon (No Measure)

MOBILITY:

1 MIN MANUAL FOREARM STRETCH

1 MIN QUAD SMASH W/ BARBELL

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

7 MIN AMRAP:

-16 ALT LUNGE JUMPS

-8 BURPEES

-8 PUSH UPS

*REST 5 MIN *

REPEAT

(FOR COMPLETION: ACCUMULATE 4 MIN OF A PLANK HOLD, AND RUN 100 M NEAR A 90-100% EFFORT)
SCORE IS THE TOTAL NUMBER OF ROUNDS AND REPS IN THE TWO 7 MINUTE AMRAPS.