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CrossFit State College – Saturday May 21

General Warm Up Dynamic Warm Up 5 Rounds For Quality 10 Hip Extention 12 TTB AMRAP 15 6 KB STO (24/16) 12 KB Front Squat (24/16) 24 Double Unders **If using bar: Op 1: 95/65, Op 2/3: 135/95 Cash Out: Mobility

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CrossFit State College – Friday May 20

General Warm Up Dynamic Warm Up Deadlift 1x5 @ 75% of 90% 1x3 @ 85% of 90% 1x1 @ 95% of 90% For Time: 1K Row 100 Double Unders 1 Mile Run 30 min Cap Cash Out: Calf/ankle Knee to wall stretch Max distance/side, Modified TTB 3x8 CrossFit Lite 5 rds 400m row 10 STO (do not exceed 65/55)

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CrossFit State College – Thursday May 19

General Warm Up Dynamic Warm Up Gymnastics 10 mins est max HSPU Strict or Kip or work on HSPU "Hope" 3 RFT Burpee Power Snatch (75/45) Box Jump (24/20) Thruster (75/45) CTB/Pull Up Variation 1 min Rest **Scored like Fight Gone Bad 1 min per station for Total Reps Cash Out: Tabata 1/2 Hollow Body, 1/2 Superman CrossFit Lite 6 rds 6/side DB Snatch 9 box jump 12 KBS 15 cal ...

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