Monday – 151019

SWOD

15 min to work up to a heavy 5 rep Back Squat

WOD

4 Rounds for working time of (20 min cap):
200m Run
15 KB Swings (70/55)
9 Pull Ups
Rest 1:1
Note:  To make the time cap you’ll need to keep your rounds under 2:45.  Aim to keep your rounds consistent.  With the 1:1 rest you should be able to push hard each round.  
Flyer
Click the picture to enlarge the details

CrossFit Kids is coming soon…

Our first CrossFit Kids Camp will be 4 weeks long and starts on November 2nd.  The goal of our kids program is to lay the foundation of fitness being fun for a lifetime.  Checkout the details in the flyer above and contact Sol with any questions or to get your kiddo signed up!
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303-949-2824   or   sol@westmetrocrossfit.com
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There are limited spots available (Pre-K – 5 spots, Kids – 10 spots).
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