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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (30 min AMRAP) – run 200 meters – 20 double unders – 10 hspu

Renewed Strength CrossFit – CrossFit Metcon (Time) – 21 back squats (135/95) – 15 cal row – 9 muscle ups (scale= 9 bar muscle ups

Renewed Strength CrossFit – CrossFit Metcon (Time) (SNATCH LADDER Course) (mens RX ladder) 115, 135,155, 185, 205 (womens RX ladder) 75, 95, 105, 115, 135

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 wallballs (20/14) (RX+25/20) – 5 box jump overs (24/20) – 1 power clean (185/125) (RX+205/145) X

Renewed Strength CrossFit – CrossFit Deadlift (3X5 60%) Deadlift (3X3 70%) Deadlift (2X1 90%) Metcon (AMRAP – Rounds and Reps) – 3 deadlifts (225/155) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (25 min amrap) – 15 air squats – 20 ft handstand walk – 15

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – max dumbell bench press (35/20) (RX+50/35) – max dumbell hang clean rest 3 mins X

Renewed Strength CrossFit – CrossFit Metcon (Weight) 25 min EMOM (75% power clean) – 1 power clean + 1 hang squat clean + 1 jerk

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1500 meter row – 7 ball over the shoulder (100/80) (RX+150/100) (scale 80/50) – 1000 meter run

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (5 min AMRAP) – 7 dumbell power cleans (35/20) (RX+50/35) – 14 wallballs (20/14) (RX+25/20) -21