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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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CrossFit State College – Monday June 20

General Warm Up Dynamic Warm Up Squat 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% AMRAP 18 400m Run 15 Pull Up 200m Run 10 Burpee Pull Up Cashout: Tabata - 1/2 Scissor Kicks, 1/2 Superman Rocks CrossFit Lite 800m run 50 WB 40 KBS 20 STO 40 KBS 50 WB 800m run

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