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CrossFit State College- Wednesday January 4

Strength: NONE WOD: OPEN PREP 4 RFT 30 Cal Row 15 Burpees to 6" Target **REST 3 mins after each round** 5 min REST Open 15.3 AMRAP 14 7 Muscle Ups 50 Wall Ball 100 Double Unders     CrossFit Lite: Strength EMOM 8 Odd: 10 ring row Even: ME or 40 sec support hold on rings or boxes Part 2 EMOM 8 3 push press – building to heavy 3 WOD: EMOM 21 40 sec ...

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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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