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CrossFit State College – Monday July 25

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 2x4 @ 80-85% 3x3 @ 85-90% 3 RFT 15 Cal Row 10 Power Clean THEN 3 RFT 15 Cal Row 10 STO Option 3: 135/95 Option 2: 115/75 Option 1: 95/65 12 min Cap Cash Out: Sit Ups 3x15, Tempo Dips 3 set of 3 reps 33x2 CrossFit Lite AMRAP 15 400m run 8 thrusters (DB or BB) 12 pullups

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CrossFit State College – Sunday July 24

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 July 23

General Warm Up Dynamic Warm Up Close Grip Bench, 5x5 Bent Over Row, 5x8 Rest 2 mins between sets "Eva" 5 RFT 800m Run 30 KBS (24/16) 30 Pull Ups 30 min Cap Cash Out: Mobility

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