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Renewed Strength CrossFit – CrossFit Metcon (Time) – 500 meter run 24,16,8 – box jumps – pull ups – 500 meter run

Renewed Strength CrossFit – CrossFit frontsquat 80% (3,3,3,3,3) 5X3 squatclean & jerk 85% (1,1,1,1,1,1,1,1,1,1) 10X1 1000m Row (Time) Max Effort 1000m Row

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 pullups + 6 pushups (RX+ 3 bar mups) – 6 deadlifts (225/155)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) EMOM – 1 deadlift+ 1 power clean + 1 hang clean + 1 jerk (80%) 20

Renewed Strength CrossFit – CrossFit 2k Row (Time) Max Effort 2k Row The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 11 pullups – 11 wallballs (20/14) (RX+25/20) – 11 situps w/ ball (20

Renewed Strength CrossFit – CrossFit Metcon (Time) – 16 goblet squats (53/35) – 8 power cleans (135/95) (155/105) – 16 goblet squats – 8 hspu

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 7 push jerk (115/75) (RX+ 135/95) – 9 deadlifts – 11 box jumps

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 1 rope climb – 11 ohs (95/65) – 21 hang cleans – 31

Renewed Strength CrossFit – CrossFit Metcon (Time) – run 400 meters (RX+500) – 40 situps – 40 cal bike – 40 push ups – 40