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Renewed Strength CrossFit – CrossFit Snatch Grip Deadlift (3,3,3 (110% of snatch)) Snatch (1,1,1,1,1 (85-90%)) Snatch Balance (5.5.5 (65%)) Snatch (1,1,1,1,1 (85-90%)) Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 22 MIN EMOM – 1 powerclean+1 hang squat clean (185/125) (RX+205/145) – 6 bar facing burpees

Renewed Strength CrossFit – CrossFit Overhead Squat (3,3,3,3 (80%)) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12

Renewed Strength CrossFit – CrossFit Bench Press (10,10,10 (60%)) Metcon (Time) (6 rounds for time) – 12 alt. dumbbell snatch (35/20) (Rx+50/35) – 9/6 ring

Renewed Strength CrossFit – CrossFit Front Squat (3,3,3,3 (80%)) Metcon (Time) – 500 meter run (scale 400 meter) – 50 double unders – 5 ball

Renewed Strength CrossFit – CrossFit Metcon (Time) – 50 bar facing burpees – 50 OHS (75/55) – 50 ttb – 50 sumo deadlift highpull (75/55)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 bar muscle ups (RX+ ring muscle ups) (scale 10 burpee pullups) – 20 wallballs (20/14) (RX+25/20)

Renewed Strength CrossFit – CrossFit Back Squat (2,2,2,2,2 (85%)) Metcon (AMRAP – Rounds and Reps) – 5 pullups – 10 push jerk (95/65) – 15

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 10 hspu – 15 hang snatch (75/55) – 20 ohs (75/55) (8 MIN

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – 10 bent over barbell rows (95/65) – 10 dumbell strict press (35/20) (RX+50/35) – max