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CrossFit State College – Wednesday November 30

General Warm Up Dynamic Warm Up Teams of 2 AMRAP 30 9 Muscle Ups 9 Thruster (165/115) 9 Deficit HSPU (6"/3") 9 Power Clean 9 Bar Muscle Ups 9 Push Jerks 9 Alternating Pistols [18 Total] 9 KBS (32/24) **Scale Loads as Needed** Cashout: Banded shoulder Districation 2x30sec/side, Jefferson Curls w/wo weight (use as a recovery tool) 2x5 CrossFit Lite AMRAP 10 10 HRPU to deficit ...

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CrossFit State College – Tuesday November 29

General Warm Up Dynamic Warm Up Front Squat Complex 1 Pause Front Squat + 2 Front Squat 5x[1+2] *3 sec Pause in the Bottom Use Heaviest Load Possible 4 RFT 12 Deadlift (225/155) 24 Wall Ball (20/14) 60 Box Jumps (24/20) **Box Jumps are a total of 60 and can be partitioned as athlete sees fit** 16 min Cap Cashout: Reverse Plank ...

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CrossFit State College – Monday November 28

General Warm Up Dynamic Warm Up Snatch 3-3-3-3-3 85% or Higher For All Sets 3 RFT 30 Cal Row 21 Hang Power Snatch (75/55) 12 Pull Ups 10 min Cap Cashout: Double Under Pracitce 2 min, Single Leg KB DL 3x10/side CrossFit Lite 21-15-9-15-21 DL Bar facing burpee *12 min cap

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