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Renewed Strength CrossFit – CrossFit Metcon (Time) – 4 clusters (115/85) (RX+135/95) – 8 pull ups – 24double unders X 6 ring dips (6,6,6,6,6,6) 6X6

Renewed Strength CrossFit – CrossFit Metcon (Time) – 40- 1 arm snatch (35/20) (RX+50/35) – 2 sled push (135/90) – 2 rope climbs – 30-

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2k row (RX + 3K) – 200 double unders (RX+300) – 2 mile run (RX+ 3 mile)scale:

Renewed Strength CrossFit – CrossFit 1 snatch + 1 OHS (5X1) 1 snatch + 1 OHS 85% Metcon (Time) 10,9,8… – OHS (115/85) – pullups

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 bar facing burpees – 8 hang cleans (95/65) (RX+ 135/95) – 12

Renewed Strength CrossFit – CrossFit Metcon (Time) partner wod- double DT – 12 deadlifts – 9 hang power cleans – 6 shoulder to overhead 10

Renewed Strength CrossFit – CrossFit Metcon (Time) – 10 burpee box jump overs – 20 – 1 arm shoulder to overhead (35/20) (RX+50/35) – 30

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) ascending ladder 1,2,3,4… – power clean (155/105) – hspu (9 min amrap)(RX 45s men/35s women) ghd

Renewed Strength CrossFit – CrossFit Metcon (Time) -500 meter run – 30 KBS (53/35) -15 pull ups x4

Renewed Strength CrossFit – CrossFit Back Squat (4X9 70%) Snatch (5X1 70%) Snatch (3X2 75%) Snatch (3X1 85%) Snatch (1X1 90%)