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CrossFit State College- Friday September 8

Deadlift 1x8 @ 50% 1x6 @ 60% 1x4 @ 70% 1x2 @ 80% 1x1 @ 90% 1x1 @ 100%+ WOD: Every 2min for 16min 10/6 Cal Row 30 DU 3 Power Clean @ 70-75% Cashout: 3x ME paralette holds/l-sits on bar 3x45s plank CrossFit Lite Strength: Pull/Press 5 rds, not for time 6/arm single arm DB/KB press – use only one DB/KB 60 sec weighted plank AMRAP 25 200m farmer carry 300m ...

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CrossFit State College- Thursday September 7

Strength: Strict Press 1x8 @ 50% 1x6 @ 60% 1x4 @ 70% 1x2 @ 80% 1x1 @ 90% 1x1 @ 100%+ Parter WOD: 3 miles + 200 burpee box jump overs **2 people work at the same time to accumulate all the reps as a total. Cashout: Upward Dog 2x30sec Downward Dog 2x30sec   CrossFit Lite Strength: Back Squat 3x10 reps @ 80% of 6RM WOD: AMRAP 15 5 Pushups 10 KB ...

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CrossFit State College- Wednesday September 6

Strength: Bench Press 1x8 @ 50% 1x6 @ 60% 1x4 @ 70% 1x2@ 80% 1 @ 90% 1 @ 100%+ WOD: 3 RFT Berm run 8 Power Snatch 105/75 4 OHS 12 Pull-ups Cashout: TGU Sit up 3x3/side Scorpian Pose 1 min/side   CrossFit Lite Strength: Deadlift 3x10 reps @ 80% of 6RM WOD: 2rds: AMRAP 5 10 plank pushup 10 slam ball -2 min rest- AMRAP 5 10 situps 10 box jumps -2 min rest-

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