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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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CrossFit State College – Monday August 24

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Back Squat 5x5x5x5x5x5x5 Last 3 at 75% AMRAP 5 1,000m Row Max Sq. Clean (115/75) Rest 1 Min AMRAP 1 Max DU Cash Out: 3x10 Hollow Rock, Bench 3x5

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