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Friday December 9

This week is Bring a Buddy Week. Feel free to bring any friends interested in CrossFit to one or all of the workouts this week. Let's get some exposure out to the Penn State community! General Warm Up Dynamic Warm Up Every 90 Sec for 15 min Odd - 10 Bench Even - 8 Ring ...

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Tuesday August 5

General Warm Up Dynamic Warm Up Press 3x1, last set at 85% 2 Rounds for Max Reps 1 min of Box Jumps (24/20) 1 min of Push Press (75/45) 1 min of Burpees 1 min of Thrusters (75/45) 1 min of Row (cal) 1 min Rest Cash Out: Pull Ups 5 x Fail, Split Squat 3x6

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Friday May 16

General Warm Up Dynamic Warm Up Snatch Grip DL 5x3, last 2 at 75% AMRAP 15 5 DL (185/135) 7 KB Swings (32/24) 9 Box Jumps (30/24) 200m Run Cash Out: Pull Ups 3x8, Hollow Body Rocks 3x12

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