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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -5 hspu -10 (1 arm) alt dumbell hang clean & jerk (35/20) (RX+50/35 –

Renewed Strength CrossFit – CrossFit Metcon (Weight) -10 back squats (50%) -10 alt step ups (24/20) w/ dumbells (50/35) (2-3 mins off) -9 back squats

Renewed Strength CrossFit – CrossFit Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 5 min AMRAP -box jumps -ttb (scale- situps) 5,10,15,20,25…. 2 MIN BREAKscore= total reps Metcon (AMRAP

Renewed Strength CrossFit – CrossFit Snatch Balance (3X5 50%) Snatch Balance (1X3 60%) Metcon (AMRAP – Rounds and Reps) – 1 squat snatch (155/105) (Rx+185/125)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 30 double unders (scale 60 singles) – 15 wallballs (20/14) (RX+25/20) – 30

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) -3 squat cleans (70%) -max effort dumbell shoulder -to-overhead (35/20) (RX+50/35) (3-4 min break) – 3

Renewed Strength CrossFit – CrossFit Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 2,4,6,8,10….. pullups (RX+ ring mups) – 10 kbs (53/35) (RX+70/53) – 10 (1

Renewed Strength CrossFit – CrossFit squat clean + hang squat clean 75% 3X1 squat clean + hang squat clean 85% 3X1 Metcon (Time) – 600