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CrossFit State College – Thursday June 23

General Warm Up Dynamic Warm Up AMRAP 7 20 HRPU1 Bar Muscle UP 10 OHS (95/65) 1 Bar Muscle Up 2 min Rest 3 RFT 10 Clean and Jerk (135/95) 10 Snatch (135/95) 2 min Rest For Time 21-15-9-6-3 Cal Row Thruster (95/65) 30 min Cap OR Optional Endurance WOD For Time: 2x200m Row (:30 rest between) Rest 1 min 2x400m Row (1 min rest between) Rest 1 min 2x600m Row (1:30 rest ...

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CrossFit State College – Wednesday June 22

General Warm Up Dynamic Warm Up Press 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% EMOM 15 min 1: 10 Push Press (95/65) min 2: 10 KBS (24/16) min 3: 30' HS Walk -or- :30 sec HS Hold **Increase by 1 rep every 3 rounds Cashout: DB/KB Bent Over Row 3x10/Arm, Weighted Hamstring Curls on Bench/GHD CrossFit Lite 2000 m ...

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CrossFit State College – Tuesday June 21

General Warm Up Dynamic Warm Up OLY Snatch Wave EMOM 15 Squat Snatch -or- Snatch + OHS Pick starting load and increase each minute 5 RFT 5 Deadlift (205/135) 10 Bar Facing Burpee Cashout: Wall Sit- Accumulate 3 minutes, Lateral Raises 3x8/Arm CrossFit Lite AMRAP 12 10/leg alt DB step up 10 HR pushup 30 total lateral jumps over bar

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