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CrossFit State College – Thursday September 22

General Warm Up Dynamic Warm Up AMRAP 10 8 OHS (95/65) 8 CTB 8 Bar Facing Burpee 5 min Rest 3 RFT 800m Run 20 Push Press (95/65) 35 min Cap Cashout: Glute Smash with lacrosse balls/roller, Tricep Smash w/ bar/lacrosse ball/foam roller CrossFit Lite 800 m run rest 3 min 400 m run rest 2 min 200 m run rest 1 min 200 m run rest 2 min 400 m ...

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CrossFit State College – Wednesday September 21

General Warm Up Dynamic Warm Up Press 1x4 @ 60% 1x3 @ 70% 2x2 @ 80% 2x2 @ 85% 3 RFT 15 Thrusters (95/65) 300m Row 15 Wall Ball 200m Run Wall Ball Load: Option 3: 30/20 Option 2: 20/14 Option 1: Varied 15 min Cap Cashout: Band Pull Throughs 3x10, Russian Twists 3x20 CrossFit Lite EMOM 18 even - 15 WB odd - 15 slam ball

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CrossFit State College – Tuesday September 20

General Warm Up Dynamic Warm Up Below Knees + Mid Thigh + Catch 5x1 Work to Heavy Single Split Press 3x3 Work to a 3RM AMRAP 10 3 Snatch (95/65) 6 HSPU 9 Box Jump (24/20) Goal: 7+ Rounds Cashout: L-Sit 3x max effort, Wall Sit 3x30 seconds CrossFit Lite 21-18-15-12-9 Cal Row Burpees over rower *18 min cap

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