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09/25/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) partner wod – 4 power cleans (185/115) (RX+225/135) – 8 ttb – 16 cal row – 32 double

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09/22/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 6 pullups – 12 kbs (53/35) – 24 double unders (20 min amrap)

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09/21/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1000 meter run (RX+ 1 mile run) (buy in) 3 rounds – 15 hspu (RX+25) – 50

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09/20/2017

Renewed Strength CrossFit – CrossFit Overhead Squat (2X10 50%) Overhead Squat (2X5 75%) Metcon (AMRAP – Rounds and Reps) – 5 hang snatch (95/65) –

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09/19/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 4 power cleans (155/105) (RX+185/125) – 14 cal row – 24 box jumps (24’/20′) X6 Power Clean

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09/18/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) 11,9,8,7,6,5,4,3,2,1 -thrusters (95/65) – KBS (53/35) (RX+ 70/53) – 100 meter run

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09/15/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 1,2,3,4,5… – ring dips (RX+ bar muscle ups) – squat snatch (135/95) 10 min

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09/14/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – run 100 meters – 4 deadlifts (225/155) – 8 dumbell shoulder to overhead

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09/13/2017

Renewed Strength CrossFit – CrossFit Squat Clean (5X2 55%) Squat Clean (5X2 65%) squat clean + 2 front squats (5X1 80%)

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09/12/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) – 25 hspu – 25 kbs (53/35) (70/53) – 25 cal row – 25 1 arm OH lunge

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