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CrossFit State College – Monday August 22

General Warm Up Dynamic Warm Up Back Squat Find a 20RM Stiff Leg Deadlift Find a 15RM *Add 5-10 lbs from last week* AMRAP 7 3 Hang Snatch 6 Bar Facing Burpees 2 min REST AMRAP 5 3 Hang Power Clean 6 Bar Facing Burpees 2 min REST AMRAP 3 3 Push Jerks 6 Bar Facing Burpees CrossFit Lite 5 rds: AMRAP 3: 300 m row Max reps russian KBS 1 ...

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CrossFit State College – Saturday August

General Warm Up Dynamic Warm Up Superset Close Grip Bench 5x5 Banded Tricep Extentions 5x10 Rest 2 mins between sets 3 RFT 250m Row 10 Burpee-Over-Bar 20 Unbroken Push Press 10 Burpee-Over-Bar 250m Row 3 min Rest Between Rounds 25 min Cap Cashout: Mobility

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CrossFit State College – Thursday August 18

General Warm Up Dynamic Warm Up EMOM 30 1 Deadlift (70% 1RM) 2 Muscle Ups 3 Burpee 4 Goblet Squat (24/16) Optional Endurance WOD: For Distance 30 min Run Cashout: TABATA Reverse Planks CrossFit Lite AMRAP 25 200m farmer carry 300m row 400 m run

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