11/16/2016
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 KBS (53/35) RX+(70/53) 15 Mountain Climbers L&R=1 15 SDHP (53/35) RX+(70/53) 15 HR
Here is what we found…
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15 KBS (53/35) RX+(70/53) 15 Mountain Climbers L&R=1 15 SDHP (53/35) RX+(70/53) 15 HR
Renewed Strength CrossFit – CrossFit Metcon (Time) 12 C&J’s (185,135) 400 Meter Run 6 C&J’s 200 Meter Run 3 C&J’s 100 Meter Run Metcon (AMRAP
Renewed Strength CrossFit – CrossFit Metcon (Time) 5 Thrusters 95/65 10 Ring Dips 5 Thrusters 10 Burpees x5 Front Squats (5,5,5,5) 4 Sets of 5
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 200 Meter Run 10 Power Snatch 95/65 RX+115/85 200 Meter Run 10 Pull-Ups RX+Chest
Renewed Strength CrossFit – CrossFit Metcon (Time) 15 Deadlift 225/165 20 Toe to Bar x3 s 3-1 Minute Plank Holds Rest 1 Minute Between Plank
Renewed Strength CrossFit – CrossFit Metcon (Time) 500 Meter Run Buy In 20 Wall Balls 20/14 20 Box Jumps 24/20 20 OH Lunges with Ball
Renewed Strength CrossFit – CrossFit Metcon (Time) 35 Slam Balls 20/15 35 Mountain Climbers 35 Burpees 35 Sit-Ups 35 Push-Ups x2 Metcon (AMRAP – Reps)
Renewed Strength CrossFit – CrossFit Metcon (Time) 12-9-6 -front squats (165/125) – ring dips (RX+ring mups)
Renewed Strength CrossFit – CrossFit power clean 80% (3,3,3,3,3) 5X3 Metcon (AMRAP – Rounds and Reps) – 8 hspu – 16 air squats 6 min
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