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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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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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