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Renewed Strength CrossFit – CrossFit Metcon (Time) – run 400 meters (RX+500) (scale 200) – 8 ball over the shoulder (100/80) (RX+150/100) (scale 80/50) –

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 alt. dumbell step ups (24/20) (50/35) – 10 bodyweight back squats (ladies 85%) – 10 hspu

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 alt. dumbell step ups (24/20) (50/35) – 10 bodyweight back squats (ladies 85%) – 10 hspu

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 squat clean (155/105) (RX+205/145) – 20 ttb – 20 cal row – 4 squat cleans –

Renewed Strength CrossFit – CrossFit Metcon (Time) – 30 double unders – 20 air squats – 10 pullups (10 rounds for time)

Renewed Strength CrossFit – CrossFit Bench Press (2X9 70%) Bench Press (2X5 80%) Bench Press (1X2 90%) Metcon (Time) – 21 deadlifts (225/155) – 400

Renewed Strength CrossFit – CrossFit Metcon (Time) – 12 goblet lunges (53/35) (scale 35/25) – 9 hspu (scale 9 dumbell push press) – 6 box

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) (20 MIN EMOM) odd mins – 2 (hang squat snatch + squat snatch) (70%) even mins

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 200 meters – 20 ft handstand walk (scale- 40 ft bear crawl)

Renewed Strength CrossFit – CrossFit Metcon (Time) -5-10-15-20-15-10-5- – wallballs (20/14) (RX+25/20) – box jump overs (24/20) – back rack lunge (95/65) – cal bike