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CrossFit State College – Wednesday June 29

General Warm up Dynamic Warm Up Press 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% 2 RFT 1000m Row 20 Clean and Jerk (135/105) 15 min cap Cash Out: Band pulls to chest w/neutral grip 3x8, TGU Sit-up 3x5/side CrossFit Lite Kelly 5 RFT 400m run 30 box jump 30 wall balls **30 min cap

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CrossFit State College – Tuesday June 28

General Warm Up Dynamic Warm Up OLY Squat Clean 2-2-2-2-2 Work up to a heavy set of 2 For Time 75 Thrusters (95/65) *Every time bar drops 5 Burpee* 10 min cap Cash Out: DB/KB Bent Over Row 3x10/Arm, Standing Oblique Side Crunch 3x12/side CrossFit Lite For Time: 1000 m row 20 pullups 800m run 18 pullups 60 hanging leg/knee raise 16 pullup 40 total jumping lunge 14 pullup 20 ...

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CrossFit State College – Monday June 27

General Warm Up Dynamic Warm Up Squat 1x4 @ 50-60% 1x4 @ 60-70% 1x3 @ 75% 2x3 @ 80% 2x2 @ 85% 1x1@ 90% For Time 50 TTB 50 Wall Balls (20/14) 50 Pull Ups 12 min cap Cash Out: Tabata - 1/2 Scissor Kicks, 1/2 Superman Rocks, Wall Sit- Accumulate 3 minutes CrossFit Lite Rowing 3 x: 3 minutes work, 3 minutes rest

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