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Renewed Strength CrossFit – CrossFit Front Squat (10X3 85%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 situps – 20 double unders – 10 dumbell push press (35/20) (RX+50/35)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 9 bar facing burpees – 7 hspu (RX+ deficit) – 5 power cleans (135/95) (RX+165/115) – 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 400 meter run – 8 hang snatch (95/65) (RX+115/80) – 12 pullups –

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 4 ring dips (RX+ ring mups) – 14 kbs (53/35) (RX+ 70/53) –

Renewed Strength CrossFit – CrossFit weighted pull-ups (5,5,5,5,5) 5X5 strict or weighted pullupsIf you do not have pullups- strict ring rows. – write weight used

Renewed Strength CrossFit – CrossFit Back Squat (5X7 75%) Metcon (Time) – 15 cal bike – 20 box jump overs (24/20) – 25 alternating one

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 11 Min EMOM – hspufind a max per minute hspu score = lowest reps in one

Renewed Strength CrossFit – CrossFit Front Squat (4X9 70%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (buy in 1000 meter run) then 9

Renewed Strength CrossFit – CrossFit Metcon (Time) – 2 squat snatch (155/95) (RX+185/115) – 4 OHS – 200 meter run X 6 Back Squat (1X5)