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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 MIN AMRAP) – squat cleans (115/75) – pullups – pushups 2,4,6,2,4,6,2,4,6……2 of each,

Renewed Strength CrossFit – CrossFit Shoulder Press (5,5,5,5,5 (75%)) Metcon (Time) 18-15-12 – hspu – box jumps (24/20) (RX+30/24) – kbs (53/35) (RX+70/53)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 4 MIN AMRAP – 400 meter run – 10 front squats (135/95) – max power snatch

Renewed Strength CrossFit – CrossFit Metcon (Time) – 48 double unders – 24 cal bike – 12 alt. dumbell snatch (35/20) (RX+50/35) – 6 hspu

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 12 box jumps (24/20) – 9 hang cleans (95/65) (RX+ 115/75) – 6

Renewed Strength CrossFit – CrossFit Snatch Grip Deadlift (3,3,3 (110% of snatch)) Snatch (1,1,1,1,1 (85-90%)) Snatch Balance (5.5.5 (65%)) Snatch (1,1,1,1,1 (85-90%)) Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 22 MIN EMOM – 1 powerclean+1 hang squat clean (185/125) (RX+205/145) – 6 bar facing burpees

Renewed Strength CrossFit – CrossFit Overhead Squat (3,3,3,3 (80%)) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12

Renewed Strength CrossFit – CrossFit Bench Press (10,10,10 (60%)) Metcon (Time) (6 rounds for time) – 12 alt. dumbbell snatch (35/20) (Rx+50/35) – 9/6 ring

Renewed Strength CrossFit – CrossFit Front Squat (3,3,3,3 (80%)) Metcon (Time) – 500 meter run (scale 400 meter) – 50 double unders – 5 ball