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CrossFit State College – Tuesday July 21

General Warm Up Dynamic Warm Up Press 6x2, last 2 sets at 80% AMRAP 10 10 STO (75/45) 20 KB Swings (24/16) 30 DU Cash Out: EMOM 6 - 1,4 - Hanging Leg Raises, 2,5 - HSPU/Holds, 3,6 - Row

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CrossFit State College – Wednesday July 15

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds Snatch x2 AMRAP 12 1,000m Row 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Snatches (75/45) 20 Burpee Pull Ups Cash Out: 3x10 Weighted Dips, 3x Max Straight Leg Raises

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CrossFit State College – Monday July 13

General Warm Up Dynamic Warm Up Squat 7x3, last set at 90% AMRAP 7 7 Front Squats (135/95) 7 C2B Cash Out: Bench 3x5, 3x200m 1:2 work/rest

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