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CrossFit State College – Sunday August 28

Rest Day/Open Gym 8am-6pm Yoga starting at 11am! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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CrossFit State College – Saturday August 27

General Warm Up Dynamic Warm Up Bench Press 5x7 Bent Over Row 5x12 Rest 2 mins between sets For Time 21-18-15-12-9-6-3 Deadlift (135/95) Front Squat

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CrossFit State College – Friday August 26

General Warm Up Dynamic Warm Up DL + Power Clean + Hang Clean 20 min to work to a heavy complex For Time 21-15-9 Push Press (115/75) Pistol [Total] CrossFit Lite On a running clock: 0-15: Every 3 min for 15 min 3 TnG Deadlift @ 80-85% 15-17 REST 17-30: 4 sets: 8 dips 10 good morning 10 ring row 60 sec rest 30-32 REST 32-40: 15-12-9 Deadlift HR Pushup 40-42 REST 42-50: 9 - 12 - 15 - Deadlift HR Pushup

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