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CrossFit State College – Saturday June 20

General Warm Up Dynamic Warm Up Clean Every 90 sec for 8 Rds Clean + 2 Jerk Partition as needed: 1,000m Row 200 DU 100 WB (20/14) 30 Hang Cleans (135/95) Cash Out: Mobility

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Monday April 27

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Front Squat 4x8 at 50% KB Swings 4x10 Every three minutes, for a total of four sets, complete the following as quickly as possible: 15 Cal Row 15 WB (20/14) *Bonus 5 Burpees Cash Out: Bench 3x5, Pull Ups 5x5

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Tuesday March 17

General Warm Up Dynamic Warm Up Press 3x3, last 1 at 75% 500m Row 30 WB (20/14) 20 T2B 10 GTO (115/75) 20 T2B 30 WB (20/14) 500m Row Cash Out: Dips 3x8, Split Squats 3x5, Band Lateral Raise 3x10

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