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CrossFit State College – Sunday April 24

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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CrossFit State College – Saturday April 23

General Warm Up Dynamic Warm Up EMOM 15 min 1: 15 KBS min 2: 1 Rope Climb min 3: 30 Double Unders AMRAP 12 250m Row 15 Push Ups **3 Min Rest** 2 RFT 50 Sit Ups 25 TTB 15 HSPU Cashout: Front Plank Hold 3x20, Side Plank Hold 3x20/side

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CrossFit State College – Friday April 22

General Warm Up Dynamic Warm Up Deadlift 1x7 @ 40% 1x5 @ 50% 2x3 @ 60% AMRAP 15 200m Run 5 Squat Clean (135/85) Cashout: Farmer Carry 3x 120ft, Band Face Pulls 3x8 CrossFit Lite AMRAP 12: 400m run 21 KBS 12 Ring row/pullups

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