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CrossFit State College- Friday June 23

Strength: Deadlift 3-3-3-3-3 70-80% Across All Sets WOD: For Time Cindy OR Mary Cindy AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squat Mary AMRAP 20 5 HSPU 10 Pistols (5/side) 15 CTB Goal: Set a PR! Cashout: Coach Stretch 2x30 sec/side Banded Shoulder Distraction 2x30 sec/side CrossFit Lite Strength: Pull/Press Every 90 sec for 12 rds: E – 8 parallette pushups O – 15 lateral raises WOD: AMRAP 25 400m run 500m row 15 thrusters

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CrossFit State College- Thursday June 22

Strength: Push Press 3-3-3-3-3 70-80% Across All Sets WOD: 5 RFT 10 Deadlift (135/95) 10 TTB 10 Power Clean (135/95) *12 min Cap Cashout: Split Squat 3x10/leg Wall Walks 3x3   CrossFit Lite Strength: Back Squat Set 1 – 50% of 10RM – 12 reps Set 2 – 75% of 10RM – 10 reps Set 3 – Max reps of 10RM Set 4 – max reps at adjusted weight described ...

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CrossFit State College- Wednesday June 21

Strength: Clean and Jerk Power Clean + Jerk 1-1-1-1-1 70% Across All Sets WOD: 5 RFT 1 min at each station: Cal Row Burpee Double Under *Goal: Survive **No Rest Between Rounds** Cashout: Band Pulls to face 3x10 Band Pulls to waist 3x10 CrossFit Lite WOD: AMRAP 30: With a wallball: The following is considered 1 round: Run up first flight, at first platform, 10 WB burpees Run up second flight, at ...

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