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CrossFit State College – Wednesday May 27

General Warm Up Dynamic Warm Up Squat 4x5, last 2 at 65% 400m Row 20 KB Swings (24/16) 20 Box Jumps (24/20) 300m Row 15 KB Swings (24/16) 15 Box Jumps (24/20) 200m Row 10 KB Swings (24/16) 10 Box Jumps (24/20) 100m Row Cash Out: Good Mornings 3x5, Lunge 3x5

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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Wednesday March 11

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds 1 Snatch + 1 OHS + 1 Sn. Bal AMRAP 12 3 Cleans (115/75) 6 STO (115/75) 9 Deadlifts (115/75) 12 Air Squats 15 Cal Row Cash Out: Good Morning 3x8, Plank 3x60

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