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Friday


Announcements

**ANNOUNCEMENTS/REMINDERS**

BBQ @ BWI, Saturday, July 27 from 12:30 until…

CFA Day at the Beach, Sunday, July 28 from 12-4pm

ALL DETAILS ARE ON BLOG

Main – CrossFit

Weightlifting

Back Squat (Heavy 5 rep)

Back Squat (90%x5x3 )

Metcon

Metcon (6 Rounds for time)

6 sets
Prowler 50 yards 90/50
15 Ball Slam 30
Run 400m
rest 1 min

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