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CrossFit State College – Wednesday August 19

General Warm Up Clean Progression Deadlift 5x5x5x5x5x5x5 Last 3 at top weight Partner AMRAP 18 20 Cal Row 40 Lunges (45/25) 30 Cal Row 60 KB Swings (24/16) 40 Cal Row 80 Box Jumps 50 Cal Row 100 Sit Ups Cash Out: 3x8 Lateral Raise, 3x10 Band Pull

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CrossFit State College – Tuesday August 18

General Warm Up Dynamic Warm Up Press or Push Press 5x5x5x5x5x5x5 Last 3 at top weight Death By Wallballs (20/14) Burpees Cash Out: 3x20 Sit Ups, 3x30 Russian Twists, Pull Up Pyramid

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CrossFit State College – Monday August 17

General Warm Up Dynamic Warm Up Front Squat or OHS 5x5x5x5x5x5x5, Last 3 at top weight Partner "Cindy" AMRAP 12 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out: Bench 3x5, 3x20 sec Hollow Rock, 3x40 Plank

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