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CrossFit State College – Wednesday August 26

General Warm Up Clean Progression Hang Clean + FS + Push Press (1+2+1)x7 or Pause FS + FS (1+1)x7 Work up to Heavy Set 3 RFT 400m 6 TnG P. Snatch (95/65) 12 T2B Cash Out: 4xMax Pull Ups, 3x45 Plank

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CrossFit State College – Monday August 24

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Back Squat 5x5x5x5x5x5x5 Last 3 at 75% AMRAP 5 1,000m Row Max Sq. Clean (115/75) Rest 1 Min AMRAP 1 Max DU Cash Out: 3x10 Hollow Rock, Bench 3x5

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CrossFit State College – Saturday August 22

General Warm Up Warm Up: Coach's Choice Partition However you like 2,000m Row/1600m run 25 Thrusters (95/65) 50 T2B 100 DU Cash Out: Mobility

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