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Friday December 9

This week is Bring a Buddy Week. Feel free to bring any friends interested in CrossFit to one or all of the workouts this week. Let's get some exposure out to the Penn State community! General Warm Up Dynamic Warm Up Every 90 Sec for 15 min Odd - 10 Bench Even - 8 Ring ...

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Tuesday November 11

General Warm Up Dynamic Warm Up Press 4x2, last 2 sets at 80% For Time: 1000m Row 40 KB Swings 30 Box Jumps 20 Lunges (95/65) 10 STO (95/65) Cash Out:Bench 3x5, Dips 3x6, Ring Row 3x10

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Monday September 29

General Warm Up Dynamic Warm Up Squat 3x5, last 1 at 70% AMRAP 7, 3, 3, 6, 6, 9… Front Squats (95/65) C2B Pull Ups Cash Out: Bench 3x6, Dips 3x8

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