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1. 4th of July week schedule

2. The next cycle of CrossFit Elements starts 7/3/18

3. Open redux and competitions going forward

4. Third Annual BrewCity Games Open

5. Sunday Schedule Changes

6. Shoulder Workshop Saturday, January 13

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DAILY WORKOUT | CrossFit 7/20/2018 - Friday

DAILY WORKOUT | CrossFit 7/19/2018 - Thursday

CrossFit 7/19/2018

Warm-up

Dynamic Warm Up

Strength

1a: Bench Press (5 x 3, building)

1b: Weighted Chin Up (5 x 3, building)

1c: GHD Situps (5 x 12)

Metcon

Metcon (AMRAP - Rounds and Reps)

With Partner

AMREP 18
80 Double Under
40 Cal Row
20 Burpee Box Jump

Partition as desired

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DAILY WORKOUT | CrossFit 7/18 2018 - Wednesday

DAILY WORKOUT | CrossFit 7/17/2018 - Tuesday

DAILY WORKOUT | CrossFit 7/16/2018 - Monday

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