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CrossFit State College – Friday September 4

General Warm Up Dynamic Warm Up Deadlift 5x5x5x5x5x5x5 Last 3 at top weight or Snatch Work up to Heavy Single 4 RFT 10 C2B 400m Cash Out: GHD Sit Ups 3x12, 3x10 Band Pull

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CrossFit State College – Wednesday September 2

General Warm Up Snatch Progression Snatch + H. Snatch 8x(1+1) Work to Heavy Set or Back Squat 85% 5x2 For Time: 50 Thrusters (45/30) 40 Box Jumps (24/20) 30 Cal Row 20 T2B 10 GTO (95/65) Cash Out: 4xMax Pull Ups, 3x10 Hanging Leg Raises

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CrossFit State College – Saturday August 29

General Warm Up Snatch Progression H. Snatch + Snatch (2+1)x7 or Clean and Jerk 1x1x1x1x1x1x1 Work up to Heavy Single "Filthy Fifty" 50 Box Jumps (20) 50 Jumping Pull Ups 50 KB Swings (16/12) 50 Walking Lunges 50 K2E 50 Push Press (45/30) 50 Good Mornings (45/30) 50 WB (20/14) 50 Burpees 50 DU Cash Out: Mobility

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