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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 MIN AMRAP 10 PVC PASS 10 SIT UPS 10 AIR SQUATS WITH 3 SEC PAUSE 10 SCAP PUSH UPS 10 As,Ts,Ys Workout Metcon (No Measure) 2 [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN BIKE :30 SEC ARM/:30 SEC ARMS AND LEGS 3 ROUNDS 6- PVC PASS 8- PUSH UPS 10 -90/90 12- TRI EXT 1 MIN BPA Strength Bench [...]

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MONDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 CAL BIKE 10 BANDED AIR SQUATS 5 CAL BIKE ARM ONLY 10 STEP UPS 5 CAL BIKE 10 PVC PASS 5 CAL BIKE ONLY ARMS 10 PUSH UPS OR RING [...]

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THURSDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN ROW INTO 3ROUNDS 10 BANDED ABDUCTOR RAISE EACH SIDE 10- HIP EXT 10 KB SUMO DL 10 GLUTE BRIDGE WITH BAND 10 SINGLE LEG [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Mountain Climbers 5/5 DB Deadlifts 5/5 SA DB Bent Over Row 5/5 SA DB Hang Power Clean Strength Hang Power [...]

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MONDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) ALTERNATING TABATA (:20 ON/ :10 OFF) 8 ROUNDS TOTAL… 1: Air Squat (1111) 2: Single Unders* *Change up this movement every [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike 3 SA DB Strict Press + 3 Push Press (R) 3 SA DB Strict Press + 3 Push Press (L) 12 BW Lunges Strength [...]