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Renewed Strength CrossFit – CrossFit Metcon (Weight) – 10 back squats (60%) – 10 alt. box step ups with dumbells (35/20) (RX+50/35) (5 per leg)

Renewed Strength CrossFit – CrossFit 1 High Hang Snatch + 1 Snatch (60% 6X1) 1 High Hang Snatch + 1 Snatch (70% 3X1) 1 High

Renewed Strength CrossFit – CrossFit Deadlift (3X3 70%) Deadlift (2X2 80%) Deadlift (2X1 90%) Metcon (Time) (Partner WOD) – 100 alt. dumbell hang snatch (35/20)

Renewed Strength CrossFit – CrossFit Back Squat (60% 3X5) Back Squat (75% 2X4) Back Squat (85% 2X2) Metcon (Time) (for time) – 1 squat clean

Renewed Strength CrossFit – CrossFit Metcon (Weight) (super-set) – 10 bench press 60% – 10 dumbell hang clean & jerk (35/20) (RX+ 50/35) – 10

Renewed Strength CrossFit – CrossFit Overhead Squat (50% 3X5) Overhead Squat (60% 3X4) Overhead Squat (70% 3X3) Overhead Squat (85% 3X1) Metcon (AMRAP – Rounds

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) – 1 ring muscle up (scale-ring dip) – 1 front squat (135/95) – 2 ring muscle

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (7 min amrap) – 400 meter run (RX+500 meter) – 300 meter row (RX+400 meter) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) (20 min EMOM) – 1 squat clean (80%) – 5 pullups (RX+ strict)score= rounds complete (weight

Renewed Strength CrossFit – CrossFit Bench Press (65% 2X5) Bench Press (75%X5) Bench Press (85%X5) move on to 6-7 reps if you can Metcon (AMRAP