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09/24/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD: 30 MIN AMRAP -100 M RUN -9 WALL BALLS (20/14)(RX+: 25/20) -3

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09/23/2020

Renewed Strength CrossFit – CrossFit Power Snatch (3×3 @ 75% ) Back Squat (4X4 @ 70%) Metcon (Time) 7 ROUNDS FOR TIME: -7 HSPU -7

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09/22/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 MIN AMRAP: -50 FT BEAR CRAWL (RX+: HANDSTAND WALK) -100 M 1 ARM

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09/21/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4 SETS: -8 DEADLIFTS W/ 3 CT DOWN (moderate weight) -8 BULGARIAN SPLIT SQUATS PER LEG W/

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09/18/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: RX: 60 BURPEE PULL UPS *EVERY 10 REPS STOP AND DO 2 BALL OVER SHOULDER (100/80)*

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09/17/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) BENCH PRESS W/ 3 CT NEGATIVE 4×8 Metcon (No Measure) EMOM x 8 MINUTES -1 SQUAT CLEAN

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09/16/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 6 MIN AMRAP: -25/20 (RX+: 30/25) CAL ROW (SCALE: 22/17) -20/15 (RX+: 25/20) CAL BIKE (SCALE:

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09/15/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP: -7 THRUSTERS (45/35)(RX+: 75/55) -7 PULL UPS -28 DUBZ Metcon (No

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09/14/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: RUN 400 M (RX+: 500) 1x -30 DB SNATCH (35/20)(RX+: 50/35) -30 BOX JUMPS (24/20) -30

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09/11/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4 SETS: -10 OVERHEAD SQUATS -15 LATERAL DB RAISE W/ PAUSE AT TOP -1 MIN REST (2

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