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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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Tuesday April 21

General Warm Up Dynamic Warm Up Press 20 min to est 1 RM "Jackie" 1000m Row 50 Thrusters (45/30) 30 Pull Ups Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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Wednesday January 7

General Warm Up Snatch Progression Snatch Every 2 min for 20 min 3 reps up to 80% AMRAP 12 12 Box Jumps 9 T2B 6 STO (115/75) Cash Out: Good Mornings 3x5, Split Squat 3x5

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