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CrossFit LionHeart- Saturday September 23

Strength: Deadlift 1x10 @ 60% 1x8 @ 65% 1x6 @ 70% 1x6 @ 75% 1x6 @ 80% Skill done between each set: 5-1arm KB OHS/arm WOD: AMRAP 24 2 Power Cleans (125/85) 10 Burpee Box Jump Overs 5 HSPU 1 Rope Climb (6 Pull ups) Cashout: Banded Shoulder Distraction w/lunge variation 1min/side Hamstring Banded Hip Distraction 1min/side

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CrossFit State College – Friday July 24

General Warm Up Dynamic Warm Up Deadlift 6x2, last 2 sets at 80% 3 RFT 15 T2B 200m 15 Box Jumps 200m 5 GTO (115/75) Cash Out: 3x10 Dips and 3x10 Pull Ups or 3x Max Muscle Ups

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CrossFit State College – Friday July 10

General Warm Up Dynamic Warm Up Deadlift 5x3, last set at 75% 3 RFT 400m 21 Box Jumps 12 STO (95/65) Cash Out: EMOM 10 - Odd - Max Pull Ups, Even - Max Sit Ups

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