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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 – 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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