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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (16 MIN AMRAP) – 40 alt dumbell snatch (35/20) (RX+50/35) – 40 ring rows (RX+ pullups)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (9 MIN AMRAP) +3 hang power snatch (75/55) +3 overhead squat (30 double unders)add three repetitions

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 7 burpees – 10 situps – 7 sdhp (53/35) – 10 situps –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (10 MIN AMRAP) (400 meter run buy in) (RX+ 500 meter run buy in) 1,2,3,4,5…… –

Renewed Strength CrossFit – CrossFit Metcon (Time) (8 rounds for time) – 5 back squats (185/135) (RX+225/155) (scale 135/85) – 10 alt. box step ups

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 alt. lunges – 1 rope climb – 1 ball over shoulder (100/80) (RX+150/100) – 80 alt.

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 deadlifts (225/155) (RX+245/185) – 8 wallballs (20/14) (RX+25/20) – 12 box jumps

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 ft sled push (empty sled) (length of turf) – 11 push jerk (115/85) (RX+135/95) – 13

Renewed Strength CrossFit – CrossFit Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor

Renewed Strength CrossFit – CrossFit squat clean + 2 front squats (1,1,1,1,1 (75% squat clean)) Metcon (Time) – 75 double unders – 15 power cleans