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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 MIN EMOM -6 bar facing burpees -2 power cleans (135/95) (RX+165/105) -2 jerks

Renewed Strength CrossFit – CrossFit Metcon (Time) – 25 wallballs – 25 hang cleans (115/75) – 25 push jerk – 25 ttb X 2 Bench

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 hspu (RX+ strict- skull mat only) – 6 burpee box jump overs

Renewed Strength CrossFit – CrossFit Metcon (Time) (1500 meter row buy in) – 11 squat snatch (95/65) – 22 dumbell cleans (35/20) (RX+50/35) X 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 ring dips (RX+3 muscle ups) – 5 (1 arm) overhead squat w/kettlebell

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 squat cleans (165/125) (RX+205/145) – 20 double unders – 200 meter run X 10

Renewed Strength CrossFit – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*scale- 10,20,30,40

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 3 hspu (scale= 6 dumbell push press) – 3 hang cleans (155/105) (RX+

Renewed Strength CrossFit – CrossFit Metcon (Time) – row 1000 meters 21-15-9 – thrusters (95/65) – cals on bike

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 bar muscle ups – 10 goblet squat lunges (53/35) – 5 ttb