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CrossFit State College – Sunday September 25

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 September 24

General Warm Up Dynamic Warm Up Bench Press 10-8-6-4-2 Bent Over Row 10-10-10-10-10 Rest 2 mins between sets AMRAP 20 400m Run 15 Clean and Jerk 3 Rope Climb 15 Front Squat Option 3: 135/95 Option 2: 115/75 Option 1: 95/65 20 min Cap Cashout: Tabata Scissor Kicks

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CrossFit State College – Friday September 23

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% 5 RFT 15 KBS (24/16) 15 Sit Up 9 min Cap Cashout: Around the world (On Rig) 3x4, Handstand holds 3x30 sec CrossFit Lite 0-10: 2000m row max back squat 10:01-16: 1000m row max front squat 16:01-20: 500m row max thruster

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