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CrossFit State College- Friday February 24

Strength (optional today): Clean Power Clean 1-1-1-1-1 75% for all sets WOD: For Time 10 snatches 75/55 15 burpee box jump-overs 24/20 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs *20 minute cap Cashout: Mobility

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CrossFit State College- Thursday February 23

Strength: Deadlift 2-2-2-2-2 85% for all sets WOD: 3 RFT 21 KBS (24/16) 15 CTB 9 HSPU *8 min Cap Cashout: GHD Hip Extension 3x 10 Farmers Carries 3x 120ft CrossFit Lite Strength: Deadlift 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: Partner WOD AMRAP 20 Each partner works for one minute, alternating minutes. P1 rests while P2 works. 100 WB 100 KBS or hang cleans 100 slam ...

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State College CrossFit- Wednesday February 22

Strength: NONE WOD: 5 RFT 10 Power Clean 115/75 20 Box Jumps 3 min Rest AMRAP 12 10 Squat Clean Thruster 115/75 20 Burpees Cashout: Mobility   CrossFit Lite Strength: Press 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: 5 rds AMRAP 3 10 cal row 10 DB thruster 10 rower jack knifes or sit ups Rest 1 min Cashout: 3 rds 8/side single leg DL 15 hip ext or superman ...

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