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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -7 burpee pullups -14 hangcleans (95/65) – 21 double unders (20 min amrap)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 15 hspu (RX+ deficit) – 15 box jumps (24/20) (RX+30/24) – 5 front squats (155/105) (RX+185/135) X345

Renewed Strength CrossFit – CrossFit Squat Snatch (2,2,2,2,2) work up to a heavy 2 Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#scale= pullups X2 scale=bar muscle ups

Renewed Strength CrossFit – CrossFit Metcon (Time) -1000 meter row – 75 wall balls – 50 kbs (53/35) – 25 cal on bike – 50

Renewed Strength CrossFit – CrossFit Metcon (Time) – 18 OHS (115/75) – 12 power snatch (115/75) – 6 pullups (RX+ 3 rope climb) X 3

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) – 2 deadlifts (275/175) (RX+315/205) – 5 hspu (RX+ 7 hspu) (11 min EMOM)hspu on flat

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 500 meter run – 20 hand release push ups – 20 wallballs (20/14)(RX+25/20)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 6 pullups (RX+ 3 bar muscle ups) – 3 hang squat cleans (135/95)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 11 shoulder to overhead(115/85) (RX+155/105) – 21 kbs (55/35) (RX+70/53) – 31 air squats X 5 Shoulder

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 squat clean (85%) – 8 hspu (RX+ 4 strict hspu) (8 rounds for time)RX+ hspu on