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CrossFit State College- Wednesday April 26

Strength: Clean Complex 1 Power Clean + 1 Squat Clean 4x[1+1] No Higher than 85% WOD: 5 RFT 400m Run 25 TTB *20 min Cap Cashout: OH KB Walk 2x60ft FR KB Walk 2x60ft Farmer KB Walk 2x60ft CrossFit Lite Strength: 20 min to find 1, 3, or 5 RM Bent over row WOD: AMRAP 15 30 situps 30 pushups 30 WB Cashout: 4x10/leg single leg weighted step up

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CrossFit State College- Tuesday April 25

Strength: Back Squat 1x4 @ 70% 3x4 @ 80% 2x2 @ 85% WOD: For Time 75 Cal Row 50 OHS (95/65) 75 DL (95/65) *Goal: sub 15 mins Cashout: 200 Meter Weighted Walk (Bear Hug Style, 45/25)   CrossFit Lite Strength: 20 min to find 1, 3, or 5 RM Squat WOD: AMRAP 4 18 DL (95/65) 18 bar facing burpees Max cal row in remaining time -rest 2 min- AMRAP 4 15 DL (115/75) 15 bar ...

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CrossFit State College- Monday April 24

Strength: Snatch Complex 1 Power Snatch + 1 Squat Snatch 4x[1+1] No Higher than 85% WOD: For Time 30 Clean and Jerk (115/75) 800m Run 15 Muscle Ups/25 CTB *12 min Cap Cashout: Sit Ups 3x15 Dips 3x8 CrossFit Lite Strength: 20 min to find 1, 3, or 5 RM Press WOD: EMOM 15 1: 10 L arm DB snatch + 10 L arm OH walking lunge steps 2: 10 R ...

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