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CrossFit State College- Saturday March 25

Strength: Back Squat 5-4-3-2-1 Use Heaviest Load For Each Set WOD: AMRAP 5 3 Hang Squat Clean 135/95 1 Rope Climb/10 TTB 90 sec REST AMRAP 5 3 Hang Squat Clean 1 Rope Climb/10 TTB Goal: 6+ Rounds Hip Extension 3x10 Pigeon Stretch 2mins/leg

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CrossFit LionHeart- Friday March 24

WOD: 17.5 10 rounds 9 thrusters, 95/65 lb. 35 double-unders Cashout: Mobility

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CrossFit State College- Thursday March 23

Strength: Deadlift 10-10 Use Heaviest Load For Each Set WOD: EMOM 12 ODD: 10 Power Snatch + 10 Box Jump EVEN: 10 Hang Power Clean + 5 Burpee Box Jump Overs *95/65 Goal: Unbroken   Cashout: Death March 4x30ft Hollow body hold 4x20sec CrossFit Lite Strength: Bench and bent over row 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% 1x5 @ 40% 1x5 @ 50% 1x5 @ 60% WOD: 4 rds or 20 min ...

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