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CrossFit State College – Saturday August 29

General Warm Up Snatch Progression H. Snatch + Snatch (2+1)x7 or Clean and Jerk 1x1x1x1x1x1x1 Work up to Heavy Single "Filthy Fifty" 50 Box Jumps (20) 50 Jumping Pull Ups 50 KB Swings (16/12) 50 Walking Lunges 50 K2E 50 Push Press (45/30) 50 Good Mornings (45/30) 50 WB (20/14) 50 Burpees 50 DU Cash Out: Mobility

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CrossFit State College – Friday August 28

General Warm Up Dynamic Warm Up Deadlift 5x5x5x5x5x5x5 Last 3 at top weight or Power Clean 5x5x5x5x5x5x5 Last 3 at 75% P. WOD AMRAP 12 1. 500m Row 2. 15 KB Swings (24/16) 10 Push Ups 1 Rope Climb Cash Out: GHD Sit Ups 3x12, 3x10 Band Pull

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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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