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State College CrossFit – Saturday May 23

Dynamic Warm Up Clean and Jerk Warm Up Every 75 seconds for 8 Rounds Power Clean Strict Press Push Press Jerk x 2 Partition However you would like 1 Mile Run 40 Burpee Pull Ups 20 GTO (135/95) 5 Rope Climbs

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CrossFit State College – Friday May 22

General Warm Up Dynamic Warm Up Alt between movements at 75 second intervals Deadlift 5x10 at 50% Box Jumps 5x12 AMRAP 12 3 STO (95/65) 6 Lunges (95/65) 12 KB Swings (24/16) 24 DU Cash Out: Band Pull 3x10, GHD Plank 3x30

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Friday May 15

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x10 at 50% Box Jumps 4x12 5 RFT 400m 15 FS(95/65) Cash Out: Band Pull 3x10, GHD Plank 3x30

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