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CrossFit State College – Tuesday November 29

General Warm Up Dynamic Warm Up Front Squat Complex 1 Pause Front Squat + 2 Front Squat 5x[1+2] *3 sec Pause in the Bottom Use Heaviest Load Possible 4 RFT 12 Deadlift (225/155) 24 Wall Ball (20/14) 60 Box Jumps (24/20) **Box Jumps are a total of 60 and can be partitioned as athlete sees fit** 16 min Cap Cashout: Reverse Plank ...

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CrossFit State College – Monday November 28

General Warm Up Dynamic Warm Up Snatch 3-3-3-3-3 85% or Higher For All Sets 3 RFT 30 Cal Row 21 Hang Power Snatch (75/55) 12 Pull Ups 10 min Cap Cashout: Double Under Pracitce 2 min, Single Leg KB DL 3x10/side CrossFit Lite 21-15-9-15-21 DL Bar facing burpee *12 min cap

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CrossFit State College – Friday November 26

General Warm Up Dynamic Warm Up EMOM 10 1 Power Clean Use Heavist Load Possible or Build to Heavy Single EMOM 10 Even: 15 Cal Row Odd: 50 Double Unders 3 min REST EMOM 10 Even: 3 Power Clean Odd: 12 Push Press (95/65) **Power Clean at 70% of max load from Power Clean EMOM** Cashout: Strict TTB 3x5, Standing Oblique Crunch 3x12/side CrossFit ...

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