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CrossFit State College – Friday July 1

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% For Time 21-15-9 CTB 42-30-18 Double Unders 14 min cap Cash Out: 10 Push up shoulder touches into 30sec plank hold x3, Plate Sit-ups 3x10 CrossFit Lite AMRAP 18 200m run 100m single arm farmer carry w plates (20/30) 20 OH lunge w plates 12 HR pushups

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CrossFit State College – Thursday June 30

General Warm Up Dynamic Warm Up With a running clock… 0…12 min 3 RFT 7 Snatch 400m Run 12…20 min 10-8-6-4-2 STO Wall Ball [Varied] HSPU 20…30 min AMRAP 10 12 Box Jump 10 DL 6 Burpee Over Bar Op 3: 135-155-185/95-105-115 Op 2: 115-135-155/75-95-105 Op 1: Varied [Increasing Load] OR Optional Endurance Wod For Time 3x 1 mile run *Rest as long as the time to complete the previous mile* Cash Out: Couch Stretch ...

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CrossFit State College – Wednesday June 29

General Warm up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% 2 RFT 1000m Row 20 Clean and Jerk (135/105) 15 min cap Cash Out: Band pulls to chest w/neutral grip 3x8, TGU Sit-up 3x5/side CrossFit Lite Kelly 5 RFT 400m run 30 box jump 30 wall balls **30 min cap

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