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CrossFit State College – Wednesday May 27

General Warm Up Dynamic Warm Up Squat 4x5, last 2 at 65% 400m Row 20 KB Swings (24/16) 20 Box Jumps (24/20) 300m Row 15 KB Swings (24/16) 15 Box Jumps (24/20) 200m Row 10 KB Swings (24/16) 10 Box Jumps (24/20) 100m Row Cash Out: Good Mornings 3x5, Lunge 3x5

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Monday April 20

General Warm Up Dynamic Warm Up Squat 20 min to est 1 RM 3 RFT 250m Row/200m Run 5 KB Swings (32/24) 10 Burpees 15 Box Jumps Cash Out: Bench 3x5, Ring Rows 3x8

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Monday April 6

General Warm Up Dynamic Warm Up Squat 5x2, last 3 sets at 90% EMOM 10 Odds - 45 sec Max Row Even - 1 Clean Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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