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CrossFit State College – Friday September 4

General Warm Up Dynamic Warm Up Deadlift 5x5x5x5x5x5x5 Last 3 at top weight or Snatch Work up to Heavy Single 4 RFT 10 C2B 400m Cash Out: GHD Sit Ups 3x12, 3x10 Band Pull

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CrossFit State College – Thursday September 3

General Warm Up Clean Progression Clean + H. Clean & Jerk 7x1+(1+1) Work to Heavy Set or P. Clean 75% 2x3, 80% 3x2 Partner WOD, 10 RFT 10 Air Squats 10 KB Swings (24/16) 10 Push Ups 10 Sit Ups 5 Power Clean (115/75) Cash Out: Tabata - Hollow Body, DU/DU Attempts

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CrossFit State College – Wednesday September 2

General Warm Up Snatch Progression Snatch + H. Snatch 8x(1+1) Work to Heavy Set or Back Squat 85% 5x2 For Time: 50 Thrusters (45/30) 40 Box Jumps (24/20) 30 Cal Row 20 T2B 10 GTO (95/65) Cash Out: 4xMax Pull Ups, 3x10 Hanging Leg Raises

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