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Renewed Strength CrossFit – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Renewed Strength CrossFit – CrossFit Metcon (Time) -400 meter run – 21 power snatch (75/55) – 12 bar facing burpees X 3

Renewed Strength CrossFit – CrossFit Bench Press (5X5 – work to a heavy set of 5) Metcon (Time) -(5/4) strict pullups (RX+7/6) – 10 push

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 cal row – 10 ttb – 10 box jump overs (24/20) –

Renewed Strength CrossFit – CrossFit Metcon (Weight) (10 min EMOM) (75% of clean) – 1 power clean – 1 squat clean (2 min break) Metcon

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 400 meter run) 50,40,30,20,10 -wallballs (20/14) (RX+25/20) – alt dumbell snatch (35/20) (RX+50/35) (buy out 400

Renewed Strength CrossFit – CrossFit Metcon (Time) -100 situps – 1 rope climb -50 dumbell lunge (front rack) (35/20) (RX+50/35) – 3 rope climbs –

Renewed Strength CrossFit – CrossFit 2 Cleans + 1 Jerk (1,1,1,1,1 (80%)) Metcon (AMRAP – Reps) -500 meter row – max clean & jerk (135/95)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 hspu – 10 air squats – 15 double unders (20 min amrap)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 hang squat snatch (95/65) – 10 box jumps – 10 pushups – 10 cal bike X