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CrossFit State College – Wednesday August 31

General Warm Up Dynamic Warm Up Push Press + Push Jerk 5x(3+1) Increase Load each set Partner WOD ARMAP 15 40 TTB 30 Power Clean (135/95) 20 HSPU CrossFit Lite AMRAP 5 using 80% of heavy 3 PP 3 PP 12 (total) stationary lunges (BW) 12 hanging leg/knee raise 3 min rest AMRAP 5 Using 55% of heavy 3 PP 12 PP 12 (total) stationary lunges (BW) 12 hanging leg/knee raise

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CrossFit State College – Tuesday August 30

General Warm Up Dynamic Warm Up Power Snatch + OHS 5x(1+2) @ 65-75% 1RM For Time 21-15-9 Power Snatch (75/5) Burpee Box Jump (24/20) CrossFit Lite 1 mile run 1000m row 1 mile run *35 min cap

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CrossFit State College – Monday August 29

General Warm Up Dynamic Warm Up Back Squat 20RM Stiff Leg DL 15RM *Add 5-10 lbs from last week* For Time 27-21-15-9-3 KBS (24/16) Push Ups Wall Ball (20/14) CrossFit Lite For Time: Morrison 50-40-30-20-10 Wall ball Box jump KBS *30 min cap

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