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CrossFit State College- Saturday January 14

Strength: Back Squat 10…10…10 *Use Heaviest Load Possible For All Sets WOD: 5 RFT 15 Cal Row 12 STO (125/75) 9 HSPU/Pike *16 min Cap Cashout: *Review rowing technique before workout.

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CrossFit State College- Friday January 13

Strength: Clean and Jerk 2-Pos Clean + 1 Jerk High Hang + Hang + Jerk 5x[1+1+1] *85% For Higher For All Sets WOD: Josh For Time 21-15-9 OHS (95/65) 42-30-18 Pull Up *GOAL: 8-10 mins "U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in ...

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CrossFit State College- Thursday January 12

Strength: Deadlift 5-4-3-2 *Use Heaviest Load Possible For All Sets WOD: AMRAP 9 9 KBS (24/16) 9 Burpee 9 KBS 9 Box Jump (24/20) *GOAL: 3-5 Rounds Cashout: Jefferson Curls 3x8 Lunges 3x8/leg CrossFit Lite Strength: Teach/review clean EMOM 12 Odd: 4 hang clean + 8 SDLHP Even: 4 hang clean + 8 jumping air squat WOD Rowing 300m repeats 1:30 rest

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