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CrossFit State College – Thursday September 29

General Warm Up Dynamic Warm Up Martin AMRAP 20 10 Push Press (115/75) 10 KBS (24/16) 10 Box Jump (24/20) 5 min Rest AMRAP 10 10 Hang Squat Clean 10 Bar Facing Burpee 10 TTB 35 mins Cashout: Glute Smash with lacrosse balls/roller Tricep Smash w/ bar/lacrosse ball/foam roller CrossFit Lite 10-8-6-4-2 pullup box jump 200 m row 3 min rest AMRAP 15 10 KBS or hang power clean 10 bar facing ...

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CrossFit State College – Wednesday September 28

General Warm Up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% 3 RFT 20 Wall Ball (20/14) 300m Row 7 Power Snatch (95/65) 12 min Cap Cashout: Around the world (On Rig) 3x4, Wall Ball Sit-ups CrossFit Lite AMRAP 10 10 WB 10 Box jump THEN 6 x 80-yard sprints (suicide style) 10 yd out and back 20 yd ...

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CrossFit State College – Tuesday September 27

General Warm Up Dynamic Warm Up 3 Position Snatch, 3x3 High Hang + Hang + Floor 60-70% for all sets Sotts Press 3x3 Work up to a 3RM For Time 30-20-10 Thruster (75/45) 15-10-5 CTB 8 min Cap Cashout: L-Sit 3x max effort, Wall Sit 3x30 seconds CrossFit Lite AMRAP 5 15 cal bike 10 situp 2 min rest AMRAP 5 10 cal bike 15 KBS 2 min rest AMRAP 5 15 cal row 10 ...

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