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CrossFit State College – Saturday February 13

General Warm Up Dynamic Warm Up EMOM 9 min 1: 12 KBS min 2: 8 STO (95/65) min 3: 100m Row 5 RFT 3 Power Clean (115/75) 5 Box Jump (30/24) 7 HSPU

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CrossFit State College – Friday February 12

Deadlift 3 x 12 @ 50-60% 3 x HSPU 12+ (max 15) OR 3 x HSW 30-60' AMRAP 7 Burpees to Target 1:30 REST AMRAP 7 15 Power Snatch (65/45) 30 Double Unders Cashout: Weighted Sit-ups 3x10, Band Pulls 3x8 CrossFit Lite 2 rds :60 sec /leg pigeon pose on box 10 inchworm w 2 pushup 10 squat w slam ball and throw 10 good morning Every 2:30 ...

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CrossFit State College – Thursday February 11

General Warm Up Dynamic Warm Up AMRAP 30 60 Cal Row 50 TTB variation 40 WB 30 Cleans (75-95-135/45-75-95) 20 Muscle-Ups or Pull-up variation Cashout: Bench Good Mornings 3x8 CrossFit Lite Every 3 min for 15 min D&B FR KB walking lunge 30 sit up D&B FR KB walking lunge Row or Bike - 3 rds 1:30 repeats (at 100%) rest 3:00 (at 30-50%) Every 3 min ...

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