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Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run (scale 200 meters) -10 wallballs (20/14)(RX+25/20) -10 box jumps (24/20) – 1 rope climb

Renewed Strength CrossFit – CrossFit Bench Press (10X3 85%) Metcon (Time) – 300 meter row – 150 double unders -100 shoulder to overhead (95/65) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (24 min EMOM) – min 1 (15 burpees) (scale-10 burpees) -min 2 max squat snatch (135/95)

Renewed Strength CrossFit – CrossFit squat clean complex 5 sets 2 squat cleans plus 1 jerk 85% Metcon (Time) 21-15-9 thrusters (95/65) (RX+115/85) row

Renewed Strength CrossFit – CrossFit Metcon (Time) (1000 meter run buy in) -1 rope climb – 10 box jumps (24/20) – 20 alt. dumbell snatch

Renewed Strength CrossFit – CrossFit Metcon (Weight) (5 rounds for time) – 3 deadlifts (85%) – 10 dumbell hangclean (50/35) – 100 ft sled push

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -150 meter run – 5 hspu (RX+ strict hspu flat mat) – 3 pullups

Renewed Strength CrossFit – CrossFit Back Squat (3X5 70%) Back Squat (3X3 85%) Metcon (AMRAP – Reps) 4 min AMRAP (buy in 100 double unders)

Renewed Strength CrossFit – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups– take 3-5 min break between sets

Renewed Strength CrossFit – CrossFit Front Squat (2X10 60%) Front Squat (2X7 70%) Metcon (AMRAP – Rounds and Reps) (12 min AMRAP) -9 ttb -6