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CrossFit State College- Friday July 21

Strength: Every 2:30 Strict Press 2x10 @ 60% 2x8 @ 65% Front Squat 2x10 @ 60% 2x8 @ 65% WOD: 5 RFT 12 KBS (24/16) 4 clusters (115/75) Cashout: GHD Hip Extensions 3x8 Wall Sit Accumulate 2 minutes   CrossFit Lite Strength: None Partner WOD: For Time 1 mile run 50 WB 50 pullup/ring row 50 burpees 100/70 cals 50 burpee 50 pullups/ring row 50 WB 1 mile run *BOTH do the 1 mile runs. The middle section with the ...

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CrossFit State College- Thursday July 20

Skill: Death by T2B *Once you're out, do 30 DU EMOM until everyone else is finished. Hero WOD: "McGhee" AMRAP 30 5 Deadlift 225/155 13 Pushups 9 Box jumps (24/20) *"Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment ...

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CrossFit State College- Wednesday July 19

Strength: Back Squat every 2:30 1x8 @ 40% 1x8 @ 50% 4x8 @ 65% 1x3 @ 80% WOD: For Time 2-4-6-8-10-8-6-4-2 HSPU Chest-to-Bar Pull ups Burpees Cashout: Accumulate 5 mins of lat and chest smash   CrossFit Lite Strength: Back Squat Set 1 – 10 reps @ 50% of 6RM Set 2 – 6 reps @ 75% of 6RM Set 3 – MR @ 6 RM Set 4 – MR at ...

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