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CrossFit State College – Wednesday August 26

General Warm Up Clean Progression Hang Clean + FS + Push Press (1+2+1)x7 or Pause FS + FS (1+1)x7 Work up to Heavy Set 3 RFT 400m 6 TnG P. Snatch (95/65) 12 T2B Cash Out: 4xMax Pull Ups, 3x45 Plank

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CrossFit State College – Tuesday August 25

General Warm Up Dynamic Warm Up Press 5x5x5x5x5x5x5 Last 3 at top weight or Power Snatch 5x5x5x5x5x5x5 Last 3 at 70% 4 RFT 12 Push Press (95/65) 12 Burpees Cash Out: 3x20 Sit Ups, 3x8 Lateral Raise

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CrossFit State College – Friday July 11

General Warm Up Snatch Progression Snatch Every 90 sec for 8 Rds 6 RFT 6 Burpees 6 Thrusters (95/65) 6 T2B 6 Snatch (95/65) 1 Rope Climb Cash Out: Mobility

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