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CrossFit State College – Thursday November 24

Gym Closed.  Enjoy the holiday with family and friends!

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CrossFit State College – Wednesday November 23

General Warm Up Dynamic Warm Up For Time 11 Front Squat (155/105) 14 Power Cleans (155/105) 19 Burpees 21 Pull Ups 80 Wall Balls (20/14) 21 Pull Ups 19 Burpees 14 Power Cleans (155/105) 11 Front Squat (155/105) **Scale Loads as Needed** Cashout: Couch Stretch 2x1 min/side CrossFit Lite AMRAP 12 OH carry + 20 WB twist FR carry + 20 alt plank hold Farmer carry + 5/side ...

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CrossFit State College – Tuesday November 22

General Warm Up Dynamic Warm Up EMOM 10 - 1 Front Squat @ 90%+ Use Heavist Load Possible or Build to Heavy Single AMRAP 3 5 HSPU 10 KBS (24/16) 15 TTB 1 min REST **Repeat for a total of 3 Rounds Cashout: Death March 3x30ft, Chin Over Bar Holds 10 Total w/5 sec hold CrossFit Lite 4 rds AMRAP 2 Bike for cals 2 ...

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