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CrossFit State College – Tuesday May 26

General Warm Up Dynamic Warm Up Press 4x5, last 2 at 65% AMRAP 3 3 GTO (115/75) 6 Burpees over Bar Rest 1 min Repeat Cash Out: Lateral Raise 3x10, Russian Twist 3x30

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Tuesday May 12

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Press 4x10 at 50% Ring Rows 4x10 AMRAP 10 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Air Squats EMOM Burpees Cash Out: Dips 3x8, Lateral Raise 3x10

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Tuesday April 28

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Press 4x8 at 50% Ring Rows 4x8 AMRAP 10 15 Push Press (75/45) 15 Box Jumps (24/20 200m Cash Out: Dips 3x8, Lateral Raise 3x10 LionHeart Barbell Clean Pull + Hang Clean + Push Jerk Pendlay Row 4x8 Upright Barbell Row 4x8 Pull Ups 3xME

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