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CrossFit in State College for Wednesday, September 12

at CFN looks like...

Warm Up
2-3 rounds

Run 100m together
5 thoracic bridges/side while partner holds plank - switch
10 PVC OHS while partner holds a glute bridge - switch
15 kang squats while partner does bird dogs - switch
20 lunges while partner does puppy pose - switch


(15 minutes)
A.)
8 min EMOM:

2 power snatches, building over the sets

(10 minutes)
B.)
Every :90 x 8 rounds

Power Clean + Clean , building weight

(15 minutes)

WOD
4 minute AMRAP
12 double DB OH lunges
10 NPU burpee box jump overs
8 med ball over shoulders

REST 4 MINUTES

4 minutes row max calories

REST 4 MINUTES

(20 minutes)



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