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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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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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