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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 1,2,3,4,5……. – burpee box jump (24/20) – C2B pullup (RX+ ring muscle up) (4 min amrap)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 deadlifts (115/85) – 10 hang cleans – 10 shoulder to overhead X 3 (500 meter row)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 ttb -16 air squats – 8/5 ring dips – 16 double unders

Renewed Strength CrossFit – CrossFit Metcon (Time) (SQUAT CLEAN LADDER COURSE) -RX male 135/185/205/225/245 -RX female 95/115/125/155/165 – scale 45/65/95/115/135 (FOR EVERY WEIGHT YOU CAN’T

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (3 min amrap) X 5 – 20 dumbbell bench press (35/20) (RX+50/35) – 1 rope climb

Renewed Strength CrossFit – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 hspu (RX+ strict) (scale= 20 push ups or 1:00 handstand hold) – 10 deadlift (225/155) (RX+245/175)

Renewed Strength CrossFit – CrossFit -: Metcon (Weight) – 1 squat clean (80%) – 5 pullups (RX+strict pullups) – 10 front rack dumbbell lunge (35/20)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter row – 30 wallballs (20/14) (RX+25/20) – 20 burpee box jump overs – 5 rope

Renewed Strength CrossFit – CrossFit Metcon (Weight) – 5 bench press (80%) – 5 hang snatch (50-60%) (rest 2-3 mins) X 4score= bench weight +