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CrossFit State College – Thursday May 5

General Warm Up Dynamic Warm Up Gymnastics 5 Rounds for Quality 2 Strict HSPU 6 Kipping HSPU 2 Strict HSPU THEN Accumulate 2:00 of Tripod Hold in the bottom of the Kipping Position 15-10-6 Thruster (115/75) Bar Muscle Ups Cashout: GHD Sit ups 3x10, 100 Double Unders CrossFit Lite 3 rds w 2 min rest btw each rd AMRAP 4 7 push press 7 bar facing burpees 7 ...

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CrossFit State College – Wednesday May 4

General Warm Up Dynamic Warm Up Press 1x5 @ 75% of 90% 1x5 @ 80% of 90% 1x5 @ 85% of 90% Partner Wod, AMRAP 14 Partner A: 200m Run Partner B: 7 Deadlift 5 Hang Clean 3 Push Press Load: 115/75 Choose a load that you can do the complex unbroken/little rest Cashout: Planks 3x 20sec Front, 20sec R Side, 20sec L Side   CrossFit ...

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CrossFit State College – Tuesday May 3

General Warm Up Dynamic Warm Up 3 Position Snatch Hip + Above Knee + Below Knee Work to a Heavy Single Complex 4 RFT 500m Row 15 Wall Ball (20/14) 5 Squat Snatch (115/75) Cashout: Standing Oblique Crunch w/KB 3x12/side, Wall Sit 3x30sec   CrossFit Lite For Time: 2 rds 400m run 26 pushups 400m run 26 KBS 400m run 26 situps 400m run 26 hip ext 400 m run 26 lateral jumps ...

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