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Renewed Strength CrossFit – CrossFit Split Jerk (5×2 ) 3 SETS BUILDING, 2 SETS AT SAME WEIGHT. SCORE IS LAST 2 SETS. COME FROM THE

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: -100 SIT UPS (RX+: 150) -500 M RUN (RX+: 700) -100 DUBZ (RX+: 150) -500 M

Renewed Strength CrossFit – CrossFit 1 SNATCH HIGH PULL + 2 SQUAT SNATCH (4 SETS BUILDING) DROP BAR BTW REPS *BUIOD IN WEIGHT Back Squat

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: 11,10,9,8,7… -HSPU -10 ABMAT SIT UPS -150 M RUNHSPU RX= NORMAL 1 PLATE DEFICIT HSPU DESCEND

Renewed Strength CrossFit – CrossFit Overhead Squat (4×4 (MODERATE-HEAVY)) FIRST REP COMES FROM THE FLOOR Front Squat (4×3 @ 80%) BTW SETS 15-20 SEC L

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 35 MIN AMRAP: -5 BURPEE PULL UPS -15/13 CAL ROW (RX+: 17/15) -150 M

Renewed Strength CrossFit – CrossFit SQUAT CLEAN + PUSH JERK (3×3 @ 75%) Back Squat (4×3 @ 80%) Metcon (Time) FOR TIME: -2 MILE BIKE

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: -5 TTB -7 BOX JUMPOVERS (24″/20″) -10 ALT DB SNATCH (35/20)(RX+:

Renewed Strength CrossFit – CrossFit Power Clean (4×3 @ 75% ) Front Squat (3×3 @ 80%) Metcon (AMRAP – Rounds) E3MOM: 3 ROUNDS -10 WALL

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD: 40 MIN AMRAP: TEAM OF TWO OPTION -50 BOX JUMPOVERS (24″/20″) -400