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CrossFit State College – Wednesday June 24

General Warm Up Clean Progression Clean Every 90 sec for 8 Rds 3 RFT 500m Row 21 Box Jumps (24/20) 12 T2B Cash Out: Pull Up Pyramid, Hollow Rocks 3x15

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Tuesday August 19

General Warm Up Dynamic Warm Up Jerk EMOM 12 2 Reps up to 70% 3 RFT 400m 21 WB (20/14) 12 Ring Rows Cash Out: Pull Ups 4x5, L-Sit 3x20 sec

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Monday June 9

General Warm Up Dynamic Warm Up Squat 3x5, last set at 70% 3 RFT 400m 21 Slam Balls (15/10) 12 K2E Cash Out: Split Squat 3x8, V-Ups 3x15, Hollow Body Holdv 3x20 sec

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