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Renewed Strength CrossFit – CrossFit Metcon (Time) ~12 DAYS OF CHRISTMAS~ – 100 meter run – 2 burpee pullups (RX+ bar muscle ups) – 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) – 7 hspu – 5 burpee to plate (45 lbs plate)

Renewed Strength CrossFit – CrossFit Back Squat (2,2,2,2,2 (85%)) Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP – 3 hang squat cleans (115/75) (RX+135/95)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 30 secs on/30 secs off for max reps – dumbbell bench press (35/20) (RX+50/35) – situps

Renewed Strength CrossFit – CrossFit Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 mile bike (scale- 1 mile) – 10 ball over shoulder (100/80) (RX+150/100) – 1 mile run

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) (BUY IN 30 hspu) (RX+ BUY IN 50 hspu) (SCALE BUY

Renewed Strength CrossFit – CrossFit Back Squat (5,5,5 (70%)) Back Squat (2,2,2 (80%)) Metcon (Time) – 1500 meter row – 75 OHS (45/35) (scale front

Renewed Strength CrossFit – CrossFit Push Jerk (3,3,3 (65%)) Push Jerk (2,2,2 (75%)) Metcon (AMRAP – Rounds and Reps) – 20 sec handstand hold (RX+