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CrossFit State College – Wednesday August 24

General Warm Up Dynamic Warm Up Push Jerk 15 mins to work to a 3 RM for the day WOD: EMOM 12 Use 70% of your max for the day 3 Push Jerk 30 Doubles Unders CrossFit Lite 10 BS 30 cal row 10 BS 30 cal row 10 BS 30 cal row **15 min cap

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CrossFit State College – Tuesday August 23

General Warm Up Dynamic Warm Up DL + Power Snatch + Hang Snatch 20 min to work to a heavy complex 2 RFT 30 KBS (24/16) 30 TTB 30 Wall Ball (20/14) 30 Box Jumps (24/20) CrossFit Lite For Time: 800m run 50 air squats 30 burpee 20 hang clean 30 burpee 50 air squats 800m run **25 min cap

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CrossFit State College – Monday August 22

General Warm Up Dynamic Warm Up Back Squat Find a 20RM Stiff Leg Deadlift Find a 15RM *Add 5-10 lbs from last week* AMRAP 7 3 Hang Snatch 6 Bar Facing Burpees 2 min REST AMRAP 5 3 Hang Power Clean 6 Bar Facing Burpees 2 min REST AMRAP 3 3 Push Jerks 6 Bar Facing Burpees CrossFit Lite 5 rds: AMRAP 3: 300 m row Max reps russian KBS 1 ...

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