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CrossFit State College – Monday August 24

General Warm Up Dynamic Warm Up Squat 5x5x5x5x5x5x5 Last 3 at top weight or Back Squat 5x5x5x5x5x5x5 Last 3 at 75% AMRAP 5 1,000m Row Max Sq. Clean (115/75) Rest 1 Min AMRAP 1 Max DU Cash Out: 3x10 Hollow Rock, Bench 3x5

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CrossFit State College – Monday August 17

General Warm Up Dynamic Warm Up Front Squat or OHS 5x5x5x5x5x5x5, Last 3 at top weight Partner "Cindy" AMRAP 12 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out: Bench 3x5, 3x20 sec Hollow Rock, 3x40 Plank

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CrossFit State College – Monday August 3

General Warm Up Dynamic Warm Up Squat 6x2, last set at 85% AMRAP 12 400m 5 Sq Clean (95/65) 30 DU Cash Out: Bench 3x5, 3x8 Ring Rows, 3x20sec Hollow Body, 3x30 Plank

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