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Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 rope climb – 10 cal bike – 2 bar muscle ups -10 cal row – 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (30 min EMOM) – (min one) 100 meter run (RX+ 150 meter run) – (min two)

Renewed Strength CrossFit – CrossFit Overhead Squat (3X3 60%) Overhead Squat (3X3 70%) Overhead Squat (2X2 85%) Metcon (AMRAP – Rounds and Reps) – 5

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (PARTNER WOD) 5 min amrap -pullups (RX+ ring muscle ups) 1 min break 10 min amrap

Renewed Strength CrossFit – CrossFit Deadlift (3X3 70%) Deadlift (3X3 80%) Deadlift (3X2 85%) ghd back extensions (3X20) back extensions on GHD Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 bench press (85%) – 5 ring dips (RX+ 35/25 w/belt) 2- 3 min break X 5

Renewed Strength CrossFit – CrossFit Power Clean (work up to a heavy triple ) Metcon (Time) 6 rounds – 4 cleans (155/105) – 4 strict

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 10 back squats (60%) – 10 alt. box step ups with dumbells (35/20) (RX+50/35) (5 per leg)

Renewed Strength CrossFit – CrossFit 1 High Hang Snatch + 1 Snatch (60% 6X1) 1 High Hang Snatch + 1 Snatch (70% 3X1) 1 High

Renewed Strength CrossFit – CrossFit Deadlift (3X3 70%) Deadlift (2X2 80%) Deadlift (2X1 90%) Metcon (Time) (Partner WOD) – 100 alt. dumbell hang snatch (35/20)