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CrossFit State College – Saturday September 12

General Warm Up Dynamic Warm Up EMOM 8 Odds - Kip Work/10 T2B Evens - 10 WB (20/14) or P. Clean 75%x3, 80% 3x2, 85% 2x2 9/11 Throwdown WOD 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee C2B 11 P. Cleans (175/120) 11 HSPU 11 KB Swings (32/24) 11 T2B 11 Deadlift (170/120) 11 Push Jerks (110/75) 2001m Row Cash Out: Mobility

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Saturday March 8:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1), last 3 at 80% "9/11 Throwdown" 2001m Row 11 Box Jumps (30 / 24) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (175# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks ...

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