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Renewed Strength CrossFit – CrossFit Metcon (No Measure) AT HOME WORKOUT: RUN 30 MINUTES FOR COMPLETION: -35 SEC EASY JOG PACE -15 SEC MODERATE PACE

Renewed Strength CrossFit – CrossFit Squat Clean (3X3 @ 70 %) Back Squat (3X3 @ 70 % (3X 90% ME STRICT PULL UPS AFTER SETS))

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (OPTION 1) 7 MIN AMRAP -2 RING MUSCLE UPS -4 PUSH JERK (135/95) -6

Renewed Strength CrossFit – CrossFit Squat Snatch (3×3 @60%) Back Squat (5×5 @ 60% (BTW SETS Max hollow hold cap :45)) Metcon (Time) METCON FOR

Renewed Strength CrossFit – CrossFit Push Jerk (4×3 @ 60%) Bench Press (5×5@60% (BTW SETS COMPLETE 3×60% ME StHSPU min:4) ) Metcon (AMRAP – Reps)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) AEROBIC CONDITIONING: EVERY 7 MINUTES FOR 35 MINUTES CAL ROW (18/14) (RX+: 25/21) 500 M RUN

Renewed Strength CrossFit – CrossFit Power Clean (5×3 (moderate)) Metcon (Time) 10 RFT: -2 Power Cleans (175/125)(RX+: 205/155) -25 Dubz Mobility: 2 min Double Saddle

Renewed Strength CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a

Renewed Strength CrossFit – CrossFit Metcon Metcon (Time) METCON 2 RFT 1OO M DBL KB FARMERS CARRY (53/35) (RX+: 70/53) 64 DOUBLE UNDERS 32 SITUPS

Renewed Strength CrossFit – CrossFit Power Snatch 3 x 3 @ 60 % Front Squat 4 x 4 @ 60 % (btw sets 3×5 strict