Empowerment & Survival Camp:  Taught by Scott Langlais 5 - Days of accelerated growth & development where children become empowered with the knowledge & skills to avoid victimization, survive and insurmountable & come home safe.  90 - Minute Classes with 2 essential components:EDUCATION: Safety & Awareness "Be-a-Smarter-&-Better-Buddy-System" Confrontation Management TRAINING: Distance Management Verbal Defense Counters & Escapes against Grabs & Holds Dates:  June 22nd - June 26thTimes:  1:30-3:00pmLocation: CrossFit NorthWes...Read More

SATURDAY 070415
PreWOD:

Normal Hours this morning. Have a SAFE and FUN 4th!

Strength:
Met Con:

Partner WOD

 

20 Minute AMRAP

 

One Works, One Rests, Alternating Movements

 

3 Pull Ups

3 Kettlebell Swings 53/35

3 Burpees

6 Pull Ups

6 Kettlebell Swings 53/35

6 Burpees

9 Pull Ups

9 Kettlebell Swings 53/35

9 Burpees

12...15....18....and so on


 
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