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CrossFit State College- Saturday July 22

Strength: Every 2 min 5x2 Hang power clean + 1 clean @60% 2x2 Hang power clean + 1 clean @70% WOD: For Time 5k Run or 5k Row Cashout: Dragon Pose 1 min/side Fragon Pose 1 min/side   A special shout out to all of our athletes representing CrossFit LionHeart and competing at Battle Royale in Harrisburg this weekend. Good Luck!!

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CrossFit State College- Friday July 21

Strength: Every 2:30 Strict Press 2x10 @ 60% 2x8 @ 65% Front Squat 2x10 @ 60% 2x8 @ 65% WOD: 5 RFT 12 KBS (24/16) 4 clusters (115/75) Cashout: GHD Hip Extensions 3x8 Wall Sit Accumulate 2 minutes   CrossFit Lite Strength: None Partner WOD: For Time 1 mile run 50 WB 50 pullup/ring row 50 burpees 100/70 cals 50 burpee 50 pullups/ring row 50 WB 1 mile run *BOTH do the 1 mile runs. The middle section with the ...

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CrossFit State College- Thursday July 20

Skill: Death by T2B *Once you're out, do 30 DU EMOM until everyone else is finished. Hero WOD: "McGhee" AMRAP 30 5 Deadlift 225/155 13 Pushups 9 Box jumps (24/20) *"Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment ...

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