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CrossFit State College – Tuesday December 6

General Warm Up Dynamic Warm Up Back Squat 5-5-3-3-1-1 Use The Heaviest Load Possible For All Sets AMRAP 12 Buy in: 1200m ROW AMRAP w/remaining time 8 Front Rack Lunges 8 TTB 8 burpees Op3: 115/75 Op2: 95/65 Op1: varied Cashout: Plate Grip Walks 3x30 seconds CrossFit Lite AMRAP 20 60 WB 60 AKBS 60 WB 60 AKBS EMOM ā€“ 3 burpee box jumps

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CrossFit State College – Monday December 5

General Warm Up Dynamic Warm Up For Time 50-40-30-20-10 Sit ups Kettlebell swings Op 3: 32/24 Op2: 24/16 Op1: varied 16 min Cap Cashout: Handstand Hold 3x20 seconds, Plank Shoulder Taps 3x12 CrossFit Lite 40 ā€“ 30 ā€“ 20 Cal row Situps Deadlifts **18 min cap

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CrossFit State College – Saturday December 3

General Warm Up Dynamic Warm Up Bench Press 10-10-10 Bent Over Row 15-15-15 Every 3 mins for 9 mins AMRAP 20 7 Squat Snatch 14 Bar Facing Burpee 21 Double Unders 1 Rope Climb Op 3: 135/95 Op 2: 95/65 Op 1: Varied Goal: 5+ Rounds Cashout: Mobility

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