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Renewed Strength CrossFit – CrossFit Metcon (Weight) 4 SETS: POWER CLEAN+ SQUAT CLEAN+ 2 FRONT SQUATS+ JERK (BUILDING) Clean Deadlift (4×3 (MOD-HEAVY)) Metcon (Time) 5 ROUNDS FOR TIME: -30 air squats -5 power cleans (155/105)(RX+: 185/125) -1 rope climb Metcon (No Measure) MOBILITY: 1 MIN

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (3 MIN AMRAP) -1 MILE BIKE -MAX MEDBALL SIT UPS IN REMAINING TIME (20/14)(25/20) (1 MIN OFF) (3 MIN AMRAP) -600/500 M ROW -MAX MEDBALL SIT UPS IN REMAINING TIME (1 MIN OFF) x4 ROUNDS32 MINUTES

Renewed Strength CrossFit – CrossFit Snatch (3×2 @ 80%) Back Squat (4×2 @ 85%) BTW SETS DO 10 STRICT PULL UPS + 80% ME RING ROWS Metcon (AMRAP – Rounds) E2MOM x8 ROUNDS -1 POWER SNATCH + 1 SQUAT SNATCH (65-70%) -4 HSPU (RX+: PARALLETTS)

Renewed Strength CrossFit – CrossFit Metcon (Time) 5 ROUNDS FOR TIME: – 30 DOUBLE UNDERS – 20 GROUND TO OVERHEAD W/ MEDBALL (20/14)(RX+: 25/20) -10 KBS (53/35)(RX+: 70/53) -400 M ROW Metcon (No Measure) MOBILITY: 1 MIN ACHILLES SMASH ON KB 1 MIN PSOAZ SMASH

Renewed Strength CrossFit – CrossFit Metcon (No Measure) OPEN GYM (10-12)

Renewed Strength CrossFit – CrossFit Metcon (Time) THANKSGIVING DAY WOD: (9-10:00) IN TEAMS OF 2-4 -5K ROW -100 BURPEE PULL UPS -100 WALL BALLS (20/14) -100 BOX JUMPS -5 MILE BIKE (TEAMS OF 2- 100) (TEAMS OF 3- 125) (TEAMS OF 4- 150) ALT. AS

Renewed Strength CrossFit – CrossFit Deadlift (4×6 w/ 3 ct DESCENDS (MOD-HEAVY)) BTW SETS 90% ME CLOSE GRIP PUSH UPS Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: -200 M RUN -20 LEG LIFT OVERS (RX: # 25 KB)(RX+: #53 KB) -200 M RUN

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP: -10/9 CAL BIKE -5 BURPEES -SHUFFLE SPRINT (15′,30′,45′) *MIN 5,10,15,20 STOP AND DO 10 HSPU RX+: 15* Metcon (No Measure) MOBILITY: 1 MIN DELT SMASH W/ LACROSSEBALL 1 MIN TRICEP SMASH

Renewed Strength CrossFit – CrossFit Back Squat (4×3 w/ 1 ct PAUSE @ 70-75%) Front Squat (2×7 w/ 3 ct DESCEND @ 55-60%) BTW SETS 3x (5 STRICT PULL UPS + 80% ME UB KIPPING PULL UP) Metcon (AMRAP – Rounds and Reps) 8 MIN

Renewed Strength CrossFit – CrossFit Deadlift (3×3 (MOD-HEAVY)) ROMANIAN DEADLIFT (2×10 (LIGHT-MODERATE)) @ MODERATE WEIGHT Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP: -5 TOES TO BAR -7 DB HANGCLEAN (35/20)(RX+: 50/35) -9/8 CAL BIKE Metcon (No Measure) MOBILITY: 1 MIN QUAD SMASH W/