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CrossFit State College – Friday December 2

General Warm Up Dynamic Warm Up Back Squat 10-10-10 Use Heavist Load Possible 3 RFT 500m Row 30 KBS (24/16) 30 Push Up 17 min Cap Cashout: Strict TTB 3x5, Russian Twists 3x20/side CrossFit Lite AMRAP 3 21 front squat (45/35) 21 burpees Max cal row in remaining time --Rest 3 min— AMRAP 3 18 FS (55/45) 18 burpee Max cal row in remaining time --Rest 3 min— AMRAP 3 15 FS ...

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CrossFit State College – Thursday December 1

General Warm Up Dynamic Warm Up Clean 1-1-1-1-1 85% or Higher For All Sets Jerk Complex 1-1-1 Push Jerk + Split Jerk Build to a Heavy Single AMRAP 7 3 STO 3 TTB 6 STO 6 TTB 9 STO 9 TTB 12 STO 12 TTB etc….. Op 3: 135/95 Op 2: 115/75 Op 1: 95/65 Cash Out: Handstand Kick Ups w/wo wall 12 total, Glute Bridges w/ leg extension 3x10/side CrossFit ...

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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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