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CrossFit LionHeart- Thursday October 5

Strength: Cleans EMOM 16 1 hang power+1 hang power+1 clean Min 1-4 @ 65% Min 5-8 @ 70% Min 9-12 @ 75% Min 13-16 @ 80% WOD: 3 RFT 50 DU 10 OHS (115/75) Rest 3 minutes 2 RFT 40 Cal row 10 STO (same weight) Goal: Sub 16 Cashout: Kettlebell Calf Smash 1min/side   CrossFit Lite Strength: Pull/Press 5 sets 3 bench press working to 3 RM for day 15-30 sec support hold WOD: AMRAP 20 200m ...

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CrossFit State College – Monday August 3

General Warm Up Dynamic Warm Up Squat 6x2, last set at 85% AMRAP 12 400m 5 Sq Clean (95/65) 30 DU Cash Out: Bench 3x5, 3x8 Ring Rows, 3x20sec Hollow Body, 3x30 Plank

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CrossFit State College – Monday June 22

General Warm Up Dynamic Warm Up Squat 6x3, last 2 at 70% EMOM 10 1 Clean 30 DU Cash Out: Bench 3x5, Ring Rows 3x8, Russian Twist 3x15

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