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CrossFit State College – Tuesday September 27

General Warm Up Dynamic Warm Up 3 Position Snatch, 3x3 High Hang + Hang + Floor 60-70% for all sets Sotts Press 3x3 Work up to a 3RM For Time 30-20-10 Thruster (75/45) 15-10-5 CTB 8 min Cap Cashout: L-Sit 3x max effort, Wall Sit 3x30 seconds CrossFit Lite AMRAP 5 15 cal bike 10 situp 2 min rest AMRAP 5 10 cal bike 15 KBS 2 min rest AMRAP 5 15 cal row 10 ...

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CrossFit State College – Monday September 26

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% For Time 50 Deadlift (155/95) 100 Double Unders 50 Pistols 10 min Cap Cashout: HS kick-up to wall + HSPU Neg 3x, 30 sec HS Hold 3x CrossFit Lite EMOM 16 - :40 on; :20 off Odd: OH lunge (45/25) Even: Plate facing burpees

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CrossFit State College – Sunday September 25

Rest Day/Open Gym 8am-6pm Yoga starting at 11am! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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