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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (20 min amrap) – 11 box jumps (24/20) – 21 kbs (53/35) – 31

Renewed Strength CrossFit – CrossFit Metcon (Time) – 50 wallballs (20/14) (RX+25/20) – 50 double unders – 50 1 arm dumbell press (35/20) (RX+50/35) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 5 min amrap (buy in 400 meter run) – 4 front squats (135/95) –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -11 bar facing burpees – 9 hang cleans (115/85) – 7 hspu (20 min

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) EMOM 20 mins – odd mins 100 meter run (RX+150 meters) – even mins 1 squat

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 30 burpee box jump overs) – 16 overhead lunges (135/95) total – 10 C2B (RX+ 6

Renewed Strength CrossFit – CrossFit Metcon (Time) -42 cal row -42 one arm dumbell snatch (35/20) (RX+50/35) – 31 cal row – 31 one arm

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter run – 100 wallballs – 10 squat snatch (155/105) (185/125)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -9 kbs (53/35) (RX+70/53) – 7 hspu – 5 hang squat cleans (115/85) (RX+135/95)

Renewed Strength CrossFit – CrossFit Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force