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CrossFit State College – Friday July 22

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 80-85% 1x2 @ 90% 1x2 @ 95% 1x1 @ 100% For Time 50 Double Under 10 Clean and Jerk 40 Double Under 8 Clean and Jerk 30 Double Under 6 Clean and Jerk 20 Double Under 4 Clean and Jerk 10 Double Under 2 Clean and Jerk Op 3: 135/95 Op 2: 115/75 Op 1: 95/65 Cash Out: ...

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CrossFit State College – Thursday July 21

General Warm Up Dynamic Warm Up For Time 21-15-9 Cal Row Power Snatch (95/65) Pistol 3 min Rest For Time 30 Burpee Muscle Up OR 30 Burpee Pull Up 3 min Rest 7 RFT 1 Rope Climb 5 Burpee 200m Run 40 min Cap Cash Out: Banded shoulder distraction 2min/side, Couch Stretch 2 minutes/side CrossFit Lite AMRAP 20 run 400m 25 KBS 25 situps

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CrossFit State College – Wednesday July 20

General Warm Up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 80-85% 1x2 @ 90% 1x2 @ 95% 1x1 @ 100% 5 RFT 3 Deadlift (135/95) 6 OHS 12 Box Jump (24/20) 24 Sit Ups 20 min Cap Cash Out: DB/KB Bent Over Row 3x10/Arm, Superman Rocks/pulses 3x10 CrossFit Lite AMRAP 14 50 ft plate lunge 10 burpees 10 squats w plate 10 GTO w plate

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