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Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 11 ttb – 5 deadlift (225/155) (RX+275/185) – 3 ring dips (RX+muscle ups)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 5 squat snatch (135/95) – 10 bar facing burpees – 20 double unders X 5 Metcon (Time)

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 500 meters – 50 pullups – 500 meter row – 50 box

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 1 squat clean (155/105) (RX+185/135) – 3 front squats – 5 squat cleans

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 8 pullups (RX+ 1 rope climb) – 200 meter run – 8 pullups

Renewed Strength CrossFit – CrossFit Metcon (Time) – 16 sdhp (115/75)(RX+135/95) – 16 overhead lunge (total) – 16 hang clean X 4 GHD situps (1X50)

Renewed Strength CrossFit – CrossFit Metcon (Time) – 60 cal row – 50 bar facing burpees – 40 power snatch (95/65) – 30 ttb –

Renewed Strength CrossFit – CrossFit Metcon (Time) – 7 hspu (RX+ deficit) – 7 deadlifts (225/155) (7 rounds for time) – 50 wallball buy out

Renewed Strength CrossFit – CrossFit Metcon (Weight) (20 min emom) – odd mins 2 squat clean + 1 Jerk (80%) – even mins run 100

Renewed Strength CrossFit – CrossFit Metcon (Weight) (20 min EMOM) – odd mins 2 squat cleans + 1 Jerk (80%) – even mins run 100