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Renewed Strength CrossFit – CrossFit Back Squat (70% 9,9,9,9) Metcon (Time) – 8 squat snatch (155/95) (RX+ 185/115) – 18 pullups (RX+ C2B) – 5

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 wallballs (20/14) (RX+25/20) – run 200 meters – 20 box jumps (24/20)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (75% C&J) – 1 min max powerclean & jerk -1 min off -1 min max hang

Renewed Strength CrossFit – CrossFit Metcon (Time) – 21 cal row – 15/9 ring dips – 9 hang cleans (95/65) (RX+135/95) X 4men-15 ring dips

Renewed Strength CrossFit – CrossFit Front Squat (10X3 85%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 situps – 20 double unders – 10 dumbell push press (35/20) (RX+50/35)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 9 bar facing burpees – 7 hspu (RX+ deficit) – 5 power cleans (135/95) (RX+165/115) – 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 400 meter run – 8 hang snatch (95/65) (RX+115/80) – 12 pullups –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 ring dips (RX+ ring mups) – 14 kbs (53/35) (RX+ 70/53) –

Renewed Strength CrossFit – CrossFit weighted pull-ups (5,5,5,5,5) 5X5 strict or weighted pullupsIf you do not have pullups- strict ring rows. – write weight used