Fireworks, food, friends and hanging out. We will have BBQ from The Smoke Pit courtesy of Debbie Higgs with Allen Tate Realty. Bring a side dish, your favorite drink and pull up a chair. Please rsvp on the link below.

CrossFit Harrisburg – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run

40 Double-Unders

20/15 Calories of Assault Bike

40 Double-Unders

40/30 Calories of Rowing