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Monday May 18

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Front Squats 5x10 at 50% KB Swings 5x12 3 RFT 500m Row 21 Hang Snatch (75/45) 12 Box Jumps (24/20) Cash Out: Bench 3x5, Hanging Leg Raise 3x10

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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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Monday August 4

General Warm Up Dynamic Warm Up Squat 3x1, last set at 85% 50 Air Squats 200m 30 WB (20/14) 400m 30 WB (20/14) 200m 50 Air Squats Cash Out: Bench 3x8, GHD Sit Ups 3x15

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