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Sunday March 1

Congrats to all of our lifters who took part in the first ever Central PA Invitational. Everyone had at least one pr on the day, some even had two! Rest Day/Open Gym 8am-6pm For those of you taking part in the open, members/coaches will be in the box from 9:30-11:30am. ...

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Tuesday August 12

General Warm Up Snatch Progression Snatch 1 RM AMRAP 18 15 Box Jumps (24/20) 12 STO (115/75) 9 T2B Cash Out: KB RDL 3x6

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Friday March 28:

Dynamic Warm Up Deadlift 4x3, last set at 90% CrossFit Open Workout 14.5 21 Thrusters 21 Bar Facing Burpees 18 Thrusters 18 Bar Facing Burpees ... 3 Thrusters 3 Bar Facing Burpees Scale 21-15-9 Thrusters Bar Facing Burpees Cash Out: Split Squat 5x5

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