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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (1000 meter run buy in) -3 squat cleans (135/95) -3 ring dips + 3

Renewed Strength CrossFit – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -15 situps -10 cal bike/row – 5 ball slams w/slam balls (20/15) (15 min

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 hspu (skull mat only) (RX+ strict hspu on skullmat) – 5 deadlifts

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40 situps (RX+ ttb) – 40 cal row – 40 box jumps – 40 (1) arm overhead

Renewed Strength CrossFit – CrossFit Metcon (Time) – 200 meter run – 21 double unders – 15 wallballs (20/14) (RX+25/20) – 9 pullups (RX+ 5

Renewed Strength CrossFit – CrossFit Metcon (Time) -21 deadlifts (225/155) -15 burpee box jump overs – 9 cal bike -15 deadlifts -15 burpee box jump

Renewed Strength CrossFit – CrossFit Metcon (Weight) 16 min EMOM – odd mins 1- 90% squat snatch – even mins 30 double unders (RX+ 40)scale-

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 meter run – 10 hspu (RX+ def hspu) – 100 meter run – 10 ttb X

Renewed Strength CrossFit – CrossFit Back Squat (10,10,10 (70%)) Metcon (Calories) 12 row intervals – 45 secs on -15 secs offscore= total calories