Renewed Strength CrossFit – CrossFit

Metcon (Weight)

4 SETS:

POWER CLEAN+ SQUAT CLEAN+ 2 FRONT SQUATS+ JERK (BUILDING)

Clean Deadlift (4×3 (MOD-HEAVY))

Metcon (Time)

5 ROUNDS FOR TIME:

-30 air squats

-5 power cleans (155/105)(RX+: 185/125)

-1 rope climb

Metcon (No Measure)

MOBILITY:

1 MIN GRIP SMASH W/ BARBELL

1 MIN QUAD SMASH W/ BARBELL

Metcon (Time)

AT HOME WORKOUT:

5 ROUNDS FOR TIME

-30 JUMPING JACKS

-30 AIR SQUATS

-15 BURPEES