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CrossFit State College – Tuesday July 7

General Warm Up Dynamic Warm Up Press 5x3, last set at 75% AMRAP 12 5 DL (BW/3/4 BW) 10 KB Swings (32/24) 200m Cash Out: 3x8 Lateral Raise, 3x 10 Band Pull

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CrossFit State College – Monday July 6

General Warm Up Dynamic Warm Up Squat 5x3, last set at 75% AMRAP 3 5 Pull Ups 10 Push Ups 15 Air Squats 3 GTO (135/95) Rest 1 min Repeat x2 Cash Out: Bench 3x5, Max Dist Row 3 x 1 min

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CrossFit State College – Wednesday July 1

General Warm Up Clean Progression Clean Every 90 sec for 8 Rds Clean Pull + Hang Clean + Clean AMRAP 10 250m Row 10 T2B 15 Lunges (45/25) 20 KB Swings (24/16) Cash Out: Pull Up Pyramid, Hollow Rocks 3x15

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