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CrossFit — September 15, 2021

2021.09.15 Warm-up 10 air squats 3 inch worms w/ push up 5 OHS w/ barbell 3 up downs 5 power snatch :30 plank hold Overhead Squat (5 x 3) :30

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CrossFit — September 14, 2021

2021.09.14 Warm-up foam roll & stretch 3x 1 wall walk 6 wallball thruster 6 hang power clean (increase weight each rnd) Metcon (Time) 30 RFT: 5 wallballs (20/14) 3 KBS

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CrossFit — September 13, 2021

2021.09.13 Warm-up :30 row / 200m jog 10 air squats 10 scap pull 8 kip swings 6 ring rows coach-led clean warm up Squat Clean (1 EMOM x 8) increase

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CrossFit — September 11, 2021

2021.09.11 The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed

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CrossFit — September 10, 2021

2021.09.10 Warm-up 10 air squats 3 inch worms w/ push up 6 alt. box step ups 8 thrusters 4 burpees 4 box jumps Metcon (12 Rounds for reps) 12 x

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CrossFit — September 9, 2021

2021.09.09 Warm-up :30 row :30 HS hold 10 kip swings 5 push ups :30 row Metcon (Distance) 10x :75, alt. A) 1-3 deficit HSPU* B) 3-5 pull ups** *increase deficit

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CrossFit — September 8, 2021

2021.09.08 Warm-up :30 bike 6 shoulder press 6 push ups :30 bike 6 push jerk 6 alt. devil press Push Jerk (5 x 5) 5 ring dips after each set

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CrossFit — September 7, 2021

2021.09.07 Warm-up :30 jump rope practice 10 air squats 10 scap pulls 8 kip swings 6 hanging knee raises :30 jump rope practice coach-led snatch warm up Metcon (Weight) 15:00

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CrossFit — September 6, 2021

2021.09.06 Alexander (Time) 5 rounds for time of: 31 Back Squats, 135# 12 Power Cleans, 185# In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed

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CrossFit — September 4, 2021

2021.09.04 Metcon (Time) Memorial WOD for the Fallen 13 13 RFT: 8 pull ups 26 wallballs (20/14) 21 g2oh (95/65) 42:00 cap with a partner, split work as desired 13

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