i canFortis CFK Teens:

Skill: power cleans

WOD: 3 rounds
5 push presses,
10 box jumps,

Skill: 2x 500m row sprints

 

Fortis CrossFit:

Warm up :

5 pull ups

10 push ups

15 Squats

 

WOD:  CrossFit Total                     compare to November 7, 2013

1 RM Squat

1 RM Shoulder Press

1 RM Deadlift

 

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