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CrossFit State College- Tuesday March 21

Strength: Front Squat 10-10 Use Heaviest Load For Each Set WOD: 50 Double Unders 15 Burpee 30 HSPU 15 Burpee 50 Double Unders *12 min Cap Cashout: 3x 120ft KB FR Carry 120ft KB OH Carry 120ft KB Farmer Carry   CrossFit Lite Strength: Deadlift 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: For Time or 18 min cap: Row 500m 30 bench press Row 1000m 20 bench press Row 2000m 10 ...

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CrossFit State College- Monday March 20

Strength: Snatch 1 Hang Snatch + 2 OHS 5 x [1+2] 80% Across WOD: AMRAP 9 12 Thruster (95/65) 6 CTB Ups Goal: 5+ Rounds Cashout: Tabata 1/2 Hollow body 1/2 Superman   CrossFit Lite Strength: Press 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: For Time or 20 min cap 18-15-12-9-6-3 Burpee box jump FS - with 2 DB or goblet w KB Immediately into: 3-6-9-12-15-18 Burpee box ...

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CrossFit State College- Sunday March 19

Rest Day/Open Gym 8am-6pm. Yoga from 11-12! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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