Renewed Strength CrossFit – CrossFit

Metcon (Weight)

(super-set)

– 10 bench press 60%

– 10 dumbell hang clean & jerk (35/20) (RX+ 50/35)

– 10 (narrow grip) push-ups

(rest 2-3 mins between sets)

X 5
work in groups/ do the series of lifts back to back and rest between sets

score= weight used for bench press

(use a weight were you can get all 10 unbroken)

Metcon (AMRAP – Rounds and Reps)

(15 min amrap)

– 1000 meter run buy in (RX+ 1 mile)

(amrap of cindy remainder of time)

– 5 pullups

– 10 pushups

– 15 air squats
scale- 500 meter run

score= rounds of cindy