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Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: -3 HSPU (RX+: STRICT) -6 ALT DB SNATCH -12 SIT UPS x7 -1000 M RUN -3

Renewed Strength CrossFit – CrossFit Metcon (Time) “FRIENDLY FRAN” (RSCF) 3 ROUNDS FOR TIME: -21 THRUSTERS (95/65) (RX+: 115/85) -21 PULL UPS (RX+: CHEST TO

Renewed Strength CrossFit – CrossFit Metcon (Time) PARTNER WOD: -500 M ROW -20 BURPEE BOX JUMPOVERS -1000 M ROW -20 BURPEE BOX JUMPOVERS -1500 M

Renewed Strength CrossFit – CrossFit SNATCH HIGH PULL (4 x 3) HEAVY Back Squat (4×4 @ 75%) BTW SETS BAND RESISTED PUSH UP TO FAILURE

Renewed Strength CrossFit – CrossFit Deadlift (5×2 ) WORK TO A HEAVY DOUBLE Bench Press (5×3 ) WORK TO A HEAVY TRIPLE Metcon (AMRAP –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 30 MIN EMOM: MIN 1:150 M RUN (RX+: 200) (SCALE:: 100) MIN 2: 13/10 CAL ROW

Renewed Strength CrossFit – CrossFit Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time

Renewed Strength CrossFit – CrossFit 2 SQUAT CLEAN + 3 FRONT SQUATS (4 COMPLEXES ) 2 SQUAT CLEAN + 3 FRONT SQUATSAME WEIGHT 3 PUSH

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP: -200 M RUN -1 ROUND CINDY1 ROUND OF CINDY: -5 PULL

Renewed Strength CrossFit – CrossFit 1 SNATCH HIGHPULL + 1 POWER SNATCH + 1 SQUAT SNATCH (COMPLEX) (4 SETS (MODERATE-HEAVY)) UNBROKEN COMPLEX Metcon (AMRAP –