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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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CrossFit State College – Wednesday August 17

General Warm Up Dynamic Warm Up Push Press 3-3-3-3-3 Work Up to a Heavy Set of 3 For Time 45 Thruster (115/75) 800m Run Cashout: Heavy Russian Twists 3x20, Strict T2B 3x5 CrossFit Lite AMRAP 5 10 medball clean 10 box jump rest 2 min EMOM 10 2 high hang clean + 2 FS AMRAP 5 10 medball clean 10 KB SDLHP rest 2 min EMOM 10 2 hang clean + ...

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