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CrossFit in State College for Tuesday, August 21

at CFN looks like...

CFN Member of the Week: Courtney Scheuchenzuber

Courtney has just finished Full Body Boot Camp and recently jumped into the afternoon class. Although she was a little nervous making the transition, she has been showing up and making great accomplishments. She recently got her first box jump. Keep up the awesome work Courtney!

Warm Up
2-3 rounds

30 jumping jacks
10 Blackburns (from thoracic flow)
10 m bear crawl
15 squats
10 side to side bounding hops

Shoulder Opener as a group

1 minute pigeon/side

Strength/Skill

Push Press @ 50-60% 1 RM C&J

5 reps x 5 sets, rest :90-2 minutes between working sets

WOD

3 minute AMRAP 
5 box jump overs (24"/20")
10 K2E
50 m run
--REST 3 MINUTES---

3 minute AMRAP
10 alternating DB snatch + OHS
15 row calories
--REST 3 MINUTES---

repeat




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