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CrossFit State College – Friday May 27

General Warm Up Dynamic Warm Up Deadlift 1x5 @ 60% of 90% 1x5 @ 65% of 90% 1x5 @ 70% of 90% Partner Wod AMRAP 22 63-45-27 Burpee 42-30-18 Pull Up 21-15-9 Thruster (135-115-95/85-75-65) Cash Out: Calf/ankle Knee to wall stretch Max distance/side, Modified TTB 3x8 CrossFit Lite 7 RFT 7 front squat 7 STO **every time the bar is dropped, perform 7 bar facing burpees **max weight that can ...

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CrossFit State College – Thursday May 26

General Warm Up Dynamic Warm Up Gymnastics 1-2-3-4-5 Strict Pull Up + 10 sec L-Sit Coaches Choice Duration AMRAP 12 For Time EMOM 20 4 RFT Movements Power Snatch KBS Front Squat Double/Single Unders Box Jump BW Lunge TTB Muscle Up (Ring/Bar) Cash Out: Tabata Plank 3 rounds, Front, R Side, L Side CrossFit Lite For Time: 20/28 cal bike (assault/airdyne cals) 30 ring rows/pullups 20/28 cal bike (assault/airdyne cals) 30 pushups 20/28 cal bike (assault/airdyne cals) 30 ...

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CrossFit State College – Wednesday May 25

General Warm Up Dynamic Warm Up Press 1x5 @ 60% of 90% 1x5 @ 65% of 90% 1x5 @ 70% of 90% 3 RFT 25 Wall Balls (20/14) 25 HSPU 3 min rest 9..6..3 STO (135/95) OHS Cash Out: Support to hold 4x 20 seconds, Farmer Carries 3x120ft CrossFit Lite 10 RFT 10 cal row 200 m run **35 min cap

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