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CrossFit in State College for Friday, August 24

at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
20 second Squat Hold + 9 Air Squats
10 Russian Twists
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds High Knees
10 Lateral Lunges
5 Narrow Push-Ups + 5 Wide Push-Ups
400 m run

IDPT HIP MOBILITY
Gorilla Walk down
Stiff Leg Bear Crawl Back
Lizard Walk Down
Ostrich Walk Back

Then Thoracic Flow 

Clean Warm Up

2 rounds
5 RDLs
5 hang clean high pulls
5 hang power cleans + FS
5 tuck jumps

(20 minutes)

Strength/Skill
Clean complex
10 sets of power clean + hang clean, building to moderately challenging weight

(20 minutes)

WOD
1 round every 4 minutes, 4 rounds

5 OHS (95/65)
10 burpees over bar
200 m sprint

(20 minutes)



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