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CrossFit State College – Friday July 3

General Warm Up Dynamic Warm Up Deadlift 5x3, last 3 at 80% 15 Burpees 10 C2B 5 GTO (135/95) 10 C2B 15 Burpees 10 C2B 5 GTO (135/95) 10 C2B 15 Burpees Cash Out: Band Pull 3x10, Ring Rows 3x8, Plank 3x60 seconds

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CrossFit State College – Tuesday May 26

General Warm Up Dynamic Warm Up Press 4x5, last 2 at 65% AMRAP 3 3 GTO (115/75) 6 Burpees over Bar Rest 1 min Repeat Cash Out: Lateral Raise 3x10, Russian Twist 3x30

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Tuesday May 12

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Press 4x10 at 50% Ring Rows 4x10 AMRAP 10 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Air Squats EMOM Burpees Cash Out: Dips 3x8, Lateral Raise 3x10

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