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Monday December 15

General Warm Up Dynamic Warm Up Front Squat 5x3, Last 3 at 80% AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Rest 2 min AMRAP 4 3 Hang Cleans (115/75) 3 STO (115/75) 6 Box Jumps (30/24) Cash Out: Pull Ups 4x6, Dips 3x6, Sit Ups 3x25

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Saturday December 13

Classes at 9 and 10:30am, there will be a weightlifting class at 12pm! General Warm Up Dynamic Warm Up 5 Rounds 90 sec max row rest 30 sec "Dirty Thirty" 30 Box Jumps (24/20) 30 Jumping Pull Ups 30 KB Swings (24/16) 30 Walking Lunges 30 KTE 30 Push Press (45/30) 30 PVC Good Morning 30 WB (20/14) 30 Burpees 30 DU Cash Out: Mobility

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Friday December 12

This week is Bring a Buddy Week. Feel free to bring any friends interested in CrossFit to one or all of the workouts this week. Let's get some exposure out to the Penn State community! General Warm Up Dynamic Warm Up Every 90 Sec for 15 min Odd - 10 Press Even - 8 Pull ...

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