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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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CrossFit State College – Wednesday June 3

General Warm Up Clean Progression Clean Every 90 sec for 8 Rds Hang, Low Hang, Clean For Time: 250m Row 25 WB 50 DU 25 WB 250m Row 25 WB 50 DU 25 WB 250m Row Cash Out: Pull Up Pyramid, Hollow Rocks 3x15

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Monday May 11

General Warm Up Dynamic Warm Up Alt between movements at 75 second intervals Front Squat 4x10 at 50% KB Swings 4x12 Every 3 min for 5 Rounds 200m 3 Touch and Go Cleans Cash Out: Bench 3x5, Hanging Leg Raise 3x10

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