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CrossFit State College – Friday September 30

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% AMRAP 12 10 HSPU/Pike 25 Sit Ups 10 Front Squat (125/85) Goal: 5+ Rounds Cashout: Band Pull Throughs 3x10, Russian Twists 3x20 CrossFit Lite 40 min cap Goal: complete a 5K (400m course) Every 2 laps, return to gym and complete: 5 strict pullups/inverted row 10 ...

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CrossFit State College – Thursday September 29

General Warm Up Dynamic Warm Up Martin AMRAP 20 10 Push Press (115/75) 10 KBS (24/16) 10 Box Jump (24/20) 5 min Rest AMRAP 10 10 Hang Squat Clean 10 Bar Facing Burpee 10 TTB 35 mins Cashout: Glute Smash with lacrosse balls/roller Tricep Smash w/ bar/lacrosse ball/foam roller CrossFit Lite 10-8-6-4-2 pullup box jump 200 m row 3 min rest AMRAP 15 10 KBS or hang power clean 10 bar facing ...

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CrossFit State College – Wednesday September 28

General Warm Up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% 3 RFT 20 Wall Ball (20/14) 300m Row 7 Power Snatch (95/65) 12 min Cap Cashout: Around the world (On Rig) 3x4, Wall Ball Sit-ups CrossFit Lite AMRAP 10 10 WB 10 Box jump THEN 6 x 80-yard sprints (suicide style) 10 yd out and back 20 yd ...

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