Good luck to our competitors representing CrossFit Fortis at Heart of a Lion competition in Brockville.  A big shout out to Lyne, Kristin, Kathleen, Kathy, Lindsay, and Scott as they fight through 3 WOD’s in their treck to the podium.  You will all do us proud!  Now go out there and kick some A$$.

 

 

 

Fortis SkillZ:

Ring Dips –  3 x 15 Unbroken

L-sit –  3 x as long as possible.

Pull up holds – 3 x as long as possible

Double Unders – max unbroken

 

Fortis CrossFit: 

“McGhee”

30 min AMRAP

5 Deadlifts 275/185lbs

13 Push Ups

9 Box Jumps 24/20″

 

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