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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 squat cleans (135/95) – 8 box jumps – 12 push ups (hand

Renewed Strength CrossFit – CrossFit Metcon (Time) – 50 deadlifts (115/75) – 7 hspu – 40 pullups – 7 hspu – 30 burpees – 7

Renewed Strength CrossFit – CrossFit Metcon (Time) -buy in 10 squat snatch (115/75) 2 k row (emom 3 burpees) -buy out 10 squat snatch 400m

Renewed Strength CrossFit – CrossFit 1 squat clean + 1 hang squat clean (80%) (1,1,1,1,1,1,1,1,1,1) 10X1 Metcon (AMRAP – Rounds) EMOM 20 mins – 1

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 17 kbs (53/35) (RX+70/53) – 7 burpee box jumps – 17 push jerks

Renewed Strength CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (AMRAP – Rounds and Reps) – 5 ttb

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 40 wallballs (20/14) (RX+25/20) – 20 pullups (RX+ C2B) – 10 HSPU (RX+

Renewed Strength CrossFit – CrossFit 12 days of Christmas RSCF (Time) 1- rope climb RX+/ 100 meter row RX 2- Snatch (RX+135/95) (RX115/75) 3- Ring

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 15 push press (95/65) – 15 mountain climbers (every other leg is one)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 25 air squats – 5 power snatch (115/75) (RX+ 135/95) – 25 air