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CrossFit State College- Tuesday September 12

Strength: Push Press (*using Strict press percentages) 1x10 @ 70% 1x8 @ 80% 1x6 @ 90% 1x4 @ 100% *In between each set complete strict TTB or knees to chest (at least 6, no more than 10) WOD: 4 RFT 50 Double Unders 15 Snatches (95/65) Cashout: Russian Twists 3x30 Superman PVC Pulse 3x10 CrossFit Lite Strength: Deadlift Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 ...

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CrossFit State College- Monday September 11

Strength: Back Squat 1x10 @ 60% 1x8 @ 70% 1x6 @ 75% 1x4 @ 80% Hero WOD: "Louis Modafferi, Rescue 5" 800m Run Then 50 Box Jumps (24/20in) 100 KBS (24/16kg) 150 Double Unders, Then 800m Run ** BJ, KBS, DU may be broken up any way. "Battalion Chief Louis Modafferi was one of the 343 fireman that made the ultimate sacrifice on 911. Being a ...

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CrossFit State College- Sunday September 10

We have open gym from 8am-6pm with the exception of yoga happening from 11-12. Come get in some extra skill work, make up a workout you missed earlier in the week, or recover with a yoga session.

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