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CrossFit State College- Saturday July 15

Strength: Every 2:30 for 4 rds 10 Front Squat @ 60% then… Every 2:30 for 4 rds 10 Strict Press @60% WOD: 10 Rounds of Cindy (5 pull-ups, 10 Push-ups, 15 Air Squats) *EMOM 1 DT (1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead @ 135/95) Cashout: Dragon Pose 1 min/side Fragon Pose 1 min/side

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CrossFit State College- Friday July 14

Strength: Snatch Every 2 minutes 5x1 1 Hang+1 Full+1 OHS @ 60% 3x1 1 Hang+1 Full+1 OHS @70% WOD: Every 2 Minutes for 6 rounds 6 Thrusters 125/105/85  85/65/55 12 V-Ups 6 Thrusters Cashout: GHD Hip Extensions 3x8 Wall Sit Accumulate 2 minutes   CrossFit Lite Strength: Pull/Press Every 90 sec for 12 rds: E: 3 narrow grip bench press – building across sets O: 10 bent over row WOD: 20 RFT 6 burpee ...

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CrossFit State College- Thursday July 13

Strength: Deadlift 1x8 @ 40% 1x8 @ 50% 5x8 @ 60% 1x3 @ 75% WOD: 4 RFT 400m Run 6 Power Cleans 70-80% 12 Burpee Pullups 18 KBS (24/16) Cashout: HS Walk 3x Max Distance or HS/Plank Shoulder Taps 3x10/side Banded Shoulder Distraction 2x30/side   CrossFit Lite Strength: Back Squat Find 6 RM in 5 sets or less 10 RFT 5 strict TTB or straight leg raise 6 KBS 7 burpees to a ...

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