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CrossFit State College – Monday September 26

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% For Time 50 Deadlift (155/95) 100 Double Unders 50 Pistols 10 min Cap Cashout: HS kick-up to wall + HSPU Neg 3x, 30 sec HS Hold 3x CrossFit Lite EMOM 16 - :40 on; :20 off Odd: OH lunge (45/25) Even: Plate facing burpees

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CrossFit State College – Sunday September 25

Rest Day/Open Gym 8am-6pm Yoga starting at 11am! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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CrossFit State College – Saturday September 24

General Warm Up Dynamic Warm Up Bench Press 10-8-6-4-2 Bent Over Row 10-10-10-10-10 Rest 2 mins between sets AMRAP 20 400m Run 15 Clean and Jerk 3 Rope Climb 15 Front Squat Option 3: 135/95 Option 2: 115/75 Option 1: 95/65 20 min Cap Cashout: Tabata Scissor Kicks

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