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CrossFit State College – Friday December 2

General Warm Up Dynamic Warm Up Back Squat 10-10-10 Use Heavist Load Possible 3 RFT 500m Row 30 KBS (24/16) 30 Push Up 17 min Cap Cashout: Strict TTB 3x5, Russian Twists 3x20/side CrossFit Lite AMRAP 3 21 front squat (45/35) 21 burpees Max cal row in remaining time --Rest 3 min— AMRAP 3 18 FS (55/45) 18 burpee Max cal row in remaining time --Rest 3 min— AMRAP 3 15 FS ...

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CrossFit State College Free Community Workout – Thursday July 9 5pm

Rest Day/Open Gym 5:30am-10pm There will be a CrossFit Kids from 6:30-7:30pm, please refrain from using the gym during this time! Have a friend interested? We have a community WOD every Thursday at 5pm. We’ll warm up together, learn a skill, do a little strength, all before hitting some conditioning. If you’re ...

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Friday May 8

General Warm Up Dynamic Warm Up Alternate between movements at 60 second intervals Deadlift 5x8 at 50% Box Jumps 5x10 For Time 20 FS (95/65) 200m 20 STO (95/65) 200m 20 KB Swings (32/24) 200m 20 Burpee Pull Ups 200m Cash Out: Band Pull 3x10, GHD Plank 3x30

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