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Announcements

Pick up your tickets for Sunday’s Harrisburg Area Roller Derby Bout in the gym today through Saturday. We will meet at Pizza Boy Brewing Co. in Enola located at 2240 Millenium Way, Enola at 4 pm for an early dinner before the bout. Doors open at the Olympic Skating Rink, 60 E. Shady Lane, Enola at 5:30. Bout starts at 6 pm.

Carlisle CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (5-5-5-5-5)

*60%-70%-80%-85%-90%

*Build to heavy 5

Metcon

Metcon (Time)

3RFT

LVL 3(RX)

20 Front Squats (115/75)

20 Back Rack Lunges

200 m Row

LVL 2

20 Front Squats (95/65)

20 Back Rack Lunges

200 m Row

LVL 1

20 Front Squats (75/45)

20 Back Rack Lunges

200 m Row

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