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CrossFit State College – Saturday April 30

Inside the Pride Spring Throwdown Sign in and registration starts at 8:15 with WOD briefing at 8:45.  Athletes start workouts at 9, 10, and 11 with the final wod at noon. If you're not participating come out for support or help.  There will be a free BBQ open to all members immediately ...

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CrossFit State College – Friday April 29

General Warm Up Dynamic Warm Up Deadlift 20 mins to est 1 RM For those not finding 1 RM 1x5 @ 75% of 90% 1x3 @ 85% of 90% 1x1+ @ 95% of 90% For Time: 1000m Row 3 min rest 800m Run*** 2 mins rest 500m Row 1 min rest 200m Run*** 20 min cap Cashout: Band Lat Pull Downs 3x6, Band Face Pulls 3x8 CrossFit Lite 4 ...

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CrossFit State College – Thursday April 28

General Warm Up Dynamic Warm Up Gymnastics 5 Rounds for Quality :10 sec L-Sit Hold 1 Skin the Cat :10 sec L-Sit Hold **Perform on Rings** 3 RFT 10 Snatch (95/65) 20 OHS (95/65) 30 Box Jump (24/20) Cashout: L-Sit 3x max effort, Single Leg KB DL 3x8/side CrossFit Lite For Time: Row 500m 50 situps Row 1000m 30 situps Row 2000m 20 situps 20 min cap

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