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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 6 T Push-ups with :02 Pause in the T Position* 8 Barbell Strict Press 10 Lateral Jumps Over Bar * T Push-up is [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Slam Balls 10 Air Squats w/ :02 pause in the bottom 5 Slam Balls 10 Lunges 20 Mountain Climbers Strength [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Burpees Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10-15 SA [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) EVERY 2:00 FOR 4 SETS* :30 Single Unders :30 Forward Lunges :30 Good Mornings SET 2 :30 Fast Singles :30 Reverse Lunges :30 Leg [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROW RUN OR BIKE >P-LUNGE WALKING QUAD STRETCH< 3 SETS 5 SUMO KB HP 5 KB RDL 5 RKBS EMPTY BAR 5 JUMP SHRUG 5 HIGH PULL 5 TALL [...]

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Tuesday

Great State CrossFit – NC45 Warm-up Warm-up (No Measure) 3 ROW RUN OR BIKE >P-LUNGE WALKING QUAD STRETCH< 3 SETS 5 SUMO KB HP 5 KB RDL 5 RKBS EMPTY BAR 5 JUMP SHRUG 5 HIGH PULL 5 TALL CLEAN [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 25 Jumping Jacks 8 DB Front Squats 8 DB Push Press 6 Ring Rows or Jumping Pull-ups Strength Hang Power Clean [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 20 Lunges 10 DB Deadlift 5 Inch Worm + Push-up 1 ROUND 16 Goblet Lunges 10 DB Bicep Curls 5 Push-up to Down Dog 1 ROUND [...]