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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -16 push jerks (115/85) -16 airsquats w/ 20lbs/14lbs ball (RX+16 pistols) (9 min amrap)16

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40 double unders – 30 wallballs (20/14) (RX+25/20) – 10 deadlifts (225/155) (RX+255/185) X4 ghd back extensions

Renewed Strength CrossFit – CrossFit Metcon (Time) -20 dumbbell snatch (35/20) (RX+50/35) – 10 hspu – 100 meter run X 5 Back Squat (70% 4X5)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 powercleans (165/115) – 20 wallballs (20/14) (RX+25/20) X 5

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 10 ring dips – 15 push jerks (95/65) – 20 situps – bear

Renewed Strength CrossFit – CrossFit Front Squat (65% 3X8) Front Squat (70% 1X5) Front Squat (75% 2X2) Front Squat (80% 1X1) Metcon (Time) – run

Renewed Strength CrossFit – CrossFit push press w/ dumbells (max reps (50,35,20)) Metcon (Time) – hand stand hold (24 secs) (RX+ handstand walk 24 ft)

Renewed Strength CrossFit – CrossFit Back Squat (65% 3X8) Back Squat (70% X5) Back Squat (75% 2X2) Back Squat (80%X1) Metcon (Time) – 9 squat

Renewed Strength CrossFit – CrossFit Metcon (Time) (500 meter run buy in) -12 ttb -8 burpees -4 deadlift (275/185) X 5 (500 meter run buy

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter row – 21 hang snatch (75/55) -21 box jump overs (24/20) X 3 push press