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CrossFit State College – Tuesday August 16

General Warm Up Dynamic Warm Up Snatch 3 Position, High Hang + Hang + Floor 1-1-1-1-1 Work Up to a Heavy Complex AMRAP 15 3 Hang Power Snatch (95/65) THEN 2 Rounds 3 Pull Ups 6 Push Ups 9 Box Jump (24/20) Cashout: Lunge to stand (back knee support only) 3x6/leg, Double Unders Practice 2 minutes CrossFit Lite AMRAP 15 10 ring rows 10 situps 8 inverted bbell ...

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CrossFit State College – Monday August 15

General Warm Up Dynamic Warm Up Back Squat Find a 20RM For Time 30 HSPU 100 Wall Ball (20/14) 12 min cap Cashout: Weighted sit ups 3x10, Straight Arm Pull overs 3x8 CrossFit Lite 3500m row Every 2 min: 15 thrusters **25 min cap

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CrossFit State College – Sunday August 14

Rest Day/Open Gym 8am-6pm Yoga starting at 11am! Take the time to recover, come work on a skill, do some light work, prep your food, and hang out with family and friends.

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