Renewed Strength CrossFit – CrossFit

Squat Snatch (4×3 w/ 2 ct PAUSE AT MID THIGH)

Metcon (Weight)

EVERY 2 AND A HALF MINUTES X 4

-6 BACK SQUATS @ 70% w/ 1 ct PAUSE

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*RX= RING MUP*

Metcon (No Measure)

MOBILITY:

-1 MIN COUCH STRETCH

-1 MIN TWISTED CROSS

Metcon (Time)

AT HOME WORKOUT:

4 ROUNDS FOR TIME

-50 AIR SQUATS

-20 PUSH UPS

-1 MIN WALL SIT AT PARALLEL