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CrossFit State College-Friday March 3

Strength: Clean Hang Just Below Knees 3-3-3 70-80% for all sets WOD: 17.2 AMRAP 12 2 rounds 50ft walking lunge 50/35 16TTB 9 DB Power Cleans 50/35 then, 2 Rounds 50ft walking lunge 50/35 16 Bar Muscle ups 9 DB Power Cleans 50/35 *Alternating between TTB and BMU every 2 rounds Mobility

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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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