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CrossFit in State College - CrossFit Nittany

at CFN looks like the following

CrossFit Nittany Member of the Month: Christy Fischer

Christy’s work ethic is undeniable. Every day she shows up with a smile on her face, a caring radiant attitude and she puts her head down and WORKS. Her hard work continues to pay off as she progresses through the noon class.

Warmup

15 min AMRAP - steady pace
Side shuffle down and back (face the same direction)
5 ring rows or pullups
10 pushups
15 squats
20 shoulder taps in plank
:30 in puppy pose

Strength/Skill

A) clean progression

Every :90 x 10

Hang Power Clean + front squat + push press

WOD

The Chief
5 rounds 3 minute rounds, rest 1 minute
3 power clean (135/95)
6 push ups
9 squats



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