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CrossFit State College – Saturday June 18

General Warm Up Dynamic Warm Up Superset Close Grip Bench Press 3x10, 8, 6 Banded Tricep Extension 3x10 Rest 2 mins between sets For Time 30-20-10 STO (95/65) TTB KBS (24/16) Cashout: Double Under Parctice 3x1min, Scorpian Stretch 3x20/sec side

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CrossFit State College – Friday June 17

General Warm Up Dynamic Warm Up Deadlift 1x4 @ 60-65% 1x4 @ 65-70% 1x4 @ 70-75% 4x4 @ 80% or EMOM 10 3 Deadlift @ 60% or 10 min Row (No Measure) Fight This 1 Round, 3 mins per station Wall Balls (20/14) Snatch (75/45) or KB Snatch (24/16) Burpee Hang Power Clean (75/45) or KB Clean (24/16) Cals Row **Fight Gone Bad style no rest between movements Cashout: Front ...

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CrossFit State College – Thursday June 16

General Warm Up Dynamic Warm Up Nancy meets Diane and Fran Round of 21 'Diane' Round 1 of Nancy Round of 21 'Fran' Round 2 of 'Nancy Round of 15 'Diane' Round 3 of Nancy Round of 15 'Fran' Round 4 of 'Nancy Round of 9 'Diane' Round 5 of Nancy Round of 9 'Fran' 45 min Cap Diane (225/135) Fran and Nancy (95/65) Cashout: Couch stretch ...

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