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Monday December 8

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 - 12 Goblet Squats Even - 12 ...

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Wednesday November 19

General Warm Up Snatch Progression Snatch Every 90sec for 15 min 1 Hang Snatch + 1 OHS + 1 Snatch 5 RFT 5 GTO (115/75) 10 Burpees over Bar 30 DU Cash Out: Good Mornings 3x5, Lunges 3x5

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Friday October 17

General Warm Up Dynamic Warm Up Deadlift 4x5, last 1 at 80% 4 RFT 3 Deadlift (135/95) 3 Hang Clean (135/95) 3 STO (135/95) 200m Cash Out: ME 500m Row

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