beefFortis CFK Teens:

Skill: Push Jerk

WOD: “Jeremy”

Three rounds, 21-15- and 9 reps, for time of:
Overhead squats
Burpees

Skill: Strict pull ups

 

Fortis CrossFit:

Skill:  Weighted Pull ups  6 x 8reps

WOD: 4 rounds

40 Walking Lunges

20 GHD/abmat sit ups

 

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