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Renewed Strength CrossFit – CrossFit Back Squat (5X7 75%) Metcon (Time) – 15 cal bike – 20 box jump overs (24/20) – 25 alternating one

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 11 Min EMOM – hspufind a max per minute hspu score = lowest reps in one

Renewed Strength CrossFit – CrossFit Front Squat (4X9 70%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (buy in 1000 meter run) then 9

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 squat snatch (155/95) (RX+185/115) – 4 OHS – 200 meter run X 6 Back Squat (1X5)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 9 dumbell thrusters (35/20) (RX+50/35) – 15 deadlifts (225/155) – 21 cal row X 3 push press

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 powercleans (135/95) – 20 double unders (10 min amrap) Front Squat (1X5

Renewed Strength CrossFit – CrossFit Metcon (Time) – (20/15) cal bike – 18 wallballs (20/14) (RX+25/20) – 15 kbs (53/35) – 12 burpees – 10

Renewed Strength CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 30 dumbell thrusters 35/20 RX+50/35) -500 meter row -24 ft handstand walk (10 shoulder touches for

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 30 min EMOM (odd mins) – 7 ttb – 1 C&J (80%) (even mins) – 7