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Renewed Strength CrossFit – CrossFit Metcon (Time) -11 squat cleans (135/95) -400 meter run X 4 Metcon (No Measure) EXTRA: EMOM odd – 40 double

Renewed Strength CrossFit – CrossFit Metcon (Time) 5 rounds for time – 20 pushups – 20 ttb – 20 (1 arm) overhead lunge (35/20) (RX+50/35)do

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (10 min amrap) – 2 squat snatch (135/95) (RX+155/105) – 8 hspu Overhead Squat

Renewed Strength CrossFit – CrossFit Metcon (Time) – 60 burpees – 500 meter run – 30 burpee pullups – 500 meter run – 15 burpees

Renewed Strength CrossFit – CrossFit Metcon (Time) – 50 wallballs (20/14) (RX+25/20) – 4 rope climbs – 30 cal row – 2 rope climbs –

Renewed Strength CrossFit – CrossFit Metcon (Time) (6 rounds for time) – 6 shoulder to overhead (135/95) (RX+155/105) – 12 box jumps (24’20’) Metcon (Time)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 100 KBS (53/35) (RX+70/53) EMOM do 3 bar muscle ups (RX+ ring muscle ups) scale: 6 pullupsworkout

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 14 min EMOM (0dd mins) 1 squat snatch 85% (Even mins) 40 double unders Overhead Squat

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 50 shoulder to overhead (95/65) – 25 pullups – 50 front squats (95/65)

Renewed Strength CrossFit – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (AMRAP – Rounds) Extra: 10 min EMOM even mins 200