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CrossFit State College – Tuesday September 20

General Warm Up Dynamic Warm Up Below Knees + Mid Thigh + Catch 5x1 Work to Heavy Single Split Press 3x3 Work to a 3RM AMRAP 10 3 Snatch (95/65) 6 HSPU 9 Box Jump (24/20) Goal: 7+ Rounds Cashout: L-Sit 3x max effort, Wall Sit 3x30 seconds CrossFit Lite 21-18-15-12-9 Cal Row Burpees over rower *18 min cap

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CrossFit State College – Monday September 19

General Warm Up Dynamic Warm Up Squat 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% For Time 75 Double Unders THEN 15-12-9-6-3 Squat Clean (135/95) TTB THEN 75 Double Unders 15 min Cap Cashout: PVC Superman Raises 3x10, PVC Hollow Body Raises 3x10 CrossFit Lite AMRAP 15 10 DL 10 box jump 10 HR pushup

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CrossFit State College – Sunday September 18

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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