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CrossFit in State College for Tuesday, October 23

Member of the Week: Bert Van Hoof

Bert kicks off his day at the 8am class before he heads to work as a Professor at Penn State. Bert has been with us for a little over a month now. He has made a lot of progress and much of that is due to his attention to doing things right and extra work on his mobility. Keep up the great work Bert!!

at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
15 seconds Squats
15 second Squat Hold
10 dead bugs with :5 hold on each leg
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds High Knees
15 seconds step over the fence
10 Lateral Lunges
10 pushups
400 m run

Clean Warm Up

Hang Power Clean + Push Jerk

3 reps x 6 sets, building, rest 2 minutes between sets
- a good goal is to end up at 65-75% of your 1 RM C&J

Dumbbell RDLs @ 3111
10-15 reps x 3 sets, rest :90 between sets

1 round every 5 minutes x 3 rounds

:20 ME AB, keep the calories the same every round

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