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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 10 ring dips – 15 push jerks (95/65) – 20 situps – bear

Renewed Strength CrossFit – CrossFit Front Squat (65% 3X8) Front Squat (70% 1X5) Front Squat (75% 2X2) Front Squat (80% 1X1) Metcon (Time) – run

Renewed Strength CrossFit – CrossFit push press w/ dumbells (max reps (50,35,20)) Metcon (Time) – hand stand hold (24 secs) (RX+ handstand walk 24 ft)

Renewed Strength CrossFit – CrossFit Back Squat (65% 3X8) Back Squat (70% X5) Back Squat (75% 2X2) Back Squat (80%X1) Metcon (Time) – 9 squat

Renewed Strength CrossFit – CrossFit Metcon (Time) (500 meter run buy in) -12 ttb -8 burpees -4 deadlift (275/185) X 5 (500 meter run buy

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter row – 21 hang snatch (75/55) -21 box jump overs (24/20) X 3 push press

Renewed Strength CrossFit – CrossFit Metcon (Time) – 8 hang cleans (115/85) (RX+135/95) – 8 lunges (RX+ pistols) – 8 push jerk – 8 lunges

Renewed Strength CrossFit – CrossFit Squat Clean (3,3,3,3,3) 80% Metcon (Time) 400 meter run 30 situps (RX+25 GHD) 15 pullups (RX+ 10 ring mups) X3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 burpees – 10 hspu – 15 air squats (20 min amrap)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 700 meter row – 500 meter run – 30 cal bike – 10 burpee pullups (X3)