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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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CrossFit State College – Friday June 26

General Warm Up Dynamic Warm Up Deadlift 6x3, last 2 at 70% AMRAP 15 3 Deadlifts (BW/3/4 BW) 6 Push Ups 9 Air Squats Repeat for 3 cycles 200m Run Cash Out: Band Pull 3x10, Pull Ups 5xFail, Plank 3x60 seconds

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