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CrossFit State College – Friday May 22

General Warm Up Dynamic Warm Up Alt between movements at 75 second intervals Deadlift 5x10 at 50% Box Jumps 5x12 AMRAP 12 3 STO (95/65) 6 Lunges (95/65) 12 KB Swings (24/16) 24 DU Cash Out: Band Pull 3x10, GHD Plank 3x30

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Friday May 1

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x8 at 50% Box Jumps 4x10 Partner WOD 30 GTO (115/75) 50-40-30-20-10 DU 25-20-15-10-5 T2B 100 WB Cash Out: Band Pull 3x10, GHD Plank 3x25 LionHeart Barbell Club Front Squat 3 RM Snatch 1 RM Clean and Jerk 1RM

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Friday April 10

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% 3 RFT 200m/250m Row 10 Box Jumps (24/20) 5 BW DL Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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