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CrossFit State College – Thursday November 19

General Warm Up Dynamic Warm Up Skill Work: Kipping and Toes to Bar 4 RFT 25 WB (20/14) 20 KB Swings (24/16) 15 Burpees 10/leg OH Lunges (45/25) Cash Out: Walking Plate Grips 3x30sec, GHD Sit-Ups 3x10

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CrossFit State College – Tuesday November 10

General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Push Press 5x5, last 1 at 70% 5 RFT 7 Box Jumps (24/20) 14 KB Swings (24/20) 21 DU Cash Out: Pistol Squat Progression 3x8/leg, Straight Arm Banded Pull Downs 
4x5

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CrossFit State College – Monday October 26

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Squat 4x5, last 2 at 65% 7 RFT 7 Front Squats (115/75) 7 Pull Ups Cash Out: Bench 3x5, Hollow Body 3x30 sec

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