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1/04/2020

Renewed Strength CrossFit – CrossFit Snatch Balance (4×2 (MOD-HEAVY)) Metcon (Weight) E2MOM: 10 MIN -6 BACK SQUATS @ 70% Metcon (Time) FOR TIME: -1 MILE

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12/31/2020

Renewed Strength CrossFit – CrossFit Bench Press (3×8 (MOD-HEAVY)) ROMANIAN DEADLIFT (3×8 (MOD-HEAVY)) @ MODERATE WEIGHT Metcon (AMRAP – Rounds) EMOM: 18 MIN MIN 1:

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12/30/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 18 MIN AMRAP: -12/10 CAL BIKE -3 BALL OVER SHOULDER (100/80)(RX+: 150/100) -12/10 CAL

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12/29/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4 SETS: -8 BACK SQUATS W/ 3 CT DESCENDS -8 BANDED PULL UPS W/ 3 CT DESCENDS

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12/28/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: (BUY IN: 500 M RUN) 5 ROUNDS -6 ALT. DB OH LUNGES (RX+: ALT. PISTOLS) -8

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12/23/2020

Renewed Strength CrossFit – CrossFit Squat Clean (4×1 BUILDING) Front Squat (4×4 (MOD-HEAVY)) Metcon (Time) FOR TIME: -50 BURPEES -50 WALLBALLS (20/14) -50 CAL SKI

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12/22/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) FOR TIME: :BUY IN- 40 CAL ROW 8 ROUNDS -5 HSPU -10 BOX JUMP OVERS (24″/20″) -15 SIT

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12/21/2020

Renewed Strength CrossFit – CrossFit Squat Snatch (4×1) 15 MIN WINDOW TO BUILD TO A SINGLE Back Squat (4×4 MOD-HEAVY) Metcon (Time) FOR TIME: -20/15/10/5

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12/18/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: -6 TTB -24 DUBZ -4 RUSSIAN KBS (53/35) -2 BALL OVER

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12/17/2020

Renewed Strength CrossFit – CrossFit Snatch Grip Deadlift (4×3 (MOD-HEAVY)) Bench Press (4×6 (MOD-HEAVY)) BTW SETS 80% ME STRICT HSPU Metcon (Time) FOR TIME: -100

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