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Renewed Strength CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP -500 M RUN -5 BURPEE BOX STEPOVER (24″/20″) -400 M

Renewed Strength CrossFit – CrossFit Squat Clean (3,3,3,3 (60%)) Back Squat (4,4,4,4 (60%)) Metcon (No Measure) 3 X 60% MAX EFFORT PULLUPS (BETWEEN EACH SET

Renewed Strength CrossFit – CrossFit Metcon (Time) 5 BURPEE PULLUPS (RX+ RING MUSCLE UPS) 15 HSPU 20 TTB 25/20 CAL BIKE 30 OHS (75/55) (scale

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 16 DUMBBELL/ BOX (AMRAP – Rounds and Reps) 7 BOX JUMP OVERS (24/20) 7 DUMBBELL DEADLIFTS (35/20) (RX+50/35)

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 15 DUMBBELL /BOX (AMRAP – Rounds and Reps) 5 HANG SNATCH (RIGHT ARM) (35/20) (RX+50/35) 5 HANG SNATCH

Renewed Strength CrossFit – CrossFit Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 14 DUMBBELL/BOXJUMPS (Time) FOR TIME 40 BURPEE BOX JUMP OVERS (24/20) 40 SHOULDER-OVERHEAD (35/20) (RX+50/35) 40 DB BOX

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 13 DUMBBEL/ BOX (AMRAP – Rounds) 7 BOX JUMPS 6 DUMBBELL HANG CLEANS (35/20) (RX+50/35) 5 HSPU (20

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 16 DUMBBELL/ BOX (AMRAP – Rounds and Reps) 7 BOX JUMP OVERS (24/20) 7 DUMBBELL DEADLIFTS (35/20) (RX+50/35)

Renewed Strength CrossFit – CrossFit PROJECT QUARANTINE 15 DUMBBELL /BOX (AMRAP – Rounds and Reps) 5 HANG SNATCH (RIGHT ARM) (35/20) (RX+50/35) 5 HANG SNATCH