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CrossFit State College – Tuesday October 6

General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Push Jerk 5x2 at 80% AMRAP 8 30 DU 15 KB Swings (24/16) 30 DU 15 Box Jumps (24/20) Cash Out: Partner WB Sit Ups 3x10, Bar Hang 3x30 sec

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CrossFit State College – Monday September 28

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Front Squat 3x10 at 65% AMRAP 9 12 T2B 6 Deadlift (95/65) 3 GTO (95/65) Cash Out: Bench 3x5, Plank 3x20 sec normal, side, side

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CrossFit State College – Tuesday September 8

General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Power Snatch 70%x3, 75% 3x2, 80% 2x2 AMRAP 3 400m 30 WB (20/14) 20 GTO (75/45) 10 Burpees over Bar Rest 2 Minutes For Time 400m 30 WB 20 GTO 10 Burpees over Bar Cash Out: 3x20 Sit Ups, 3x8 Lateral Raise

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