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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 30 secs on 30 secs off – strict press (45/35) (RX+75/55) – air squats – hang

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 15 bar facing burpees) 4 ROUNDS FOR TIME – 400 meter run (RX+ 500) – 15

Renewed Strength CrossFit – CrossFit Bench Press (7,7,7 (70%)) Bench Press (7,7,7 (70%)) Metcon (Time) (FOR TIME) – 1500/1300 meter row (scale 1000 meter) –

Renewed Strength CrossFit – CrossFit Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint, 5

Renewed Strength CrossFit – CrossFit Metcon (Time) – 4 power cleans (95/65) (RX+135/95) – 4 back squats – 4 cal bike – 8 power cleans

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (22 MIN AMRAP) – 100 meter run (RX+ 150) – 7 OHS (75/55) (RX+95/75)

Renewed Strength CrossFit – CrossFit Front Squat (3,3,3 (80%)) Metcon (Time) FOR TIME – 50 wallballs (20/14) (RX+ 25/20) – 2 rope climbs (scale 15

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (6 MIN AMRAP) – 4 box jumps (30/24) – 4 hspu (RX+ strict) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 MIN EMOM – odd mins 2 hang power clean+ 1 jerk (70% max powerclean) then

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run – 28 thrusters (45/35) – 28 kbs (53/35) – 400 meter run – 21