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CrossFit State College – Wednesday July 22

General Warm Up Clean Progression Clean Every 90 sec for 8 Rds Hang Clean + Front Squat + C&J "Fran" 21-15-9 Thrusters (95/65) Pull Ups Cash Out: 3x8 Lateral Raise, 3x10 Band Pull, 3x12 GHD Sit Ups

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CrossFit State College – Tuesday July 21

General Warm Up Dynamic Warm Up Press 6x2, last 2 sets at 80% AMRAP 10 10 STO (75/45) 20 KB Swings (24/16) 30 DU Cash Out: EMOM 6 - 1,4 - Hanging Leg Raises, 2,5 - HSPU/Holds, 3,6 - Row

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CrossFit State College – Monday July 20

General Warm Up Dynamic Warm Up Squat 6x2, last 2 sets at 80% On a 3 minute Clock 500m Row/400m Run 5 Front Squats (135/95) Max Burpees *Score is number of burpees Rest 1 min, Repeat for a total of 3 Cycles Cash Out: Bench 3x5, Ring Rows 3x8

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