beastsFortis Teens:

Skill: OHS

WOD: For Time

10=>1
Push-ups
Knees-to-elbows
Squats
10 double unders in between each round

Skill: kipping

 

Fortis CrossFit

Warm up:

  • Ball Slams
  • Burpees

Skill: Β EMOM 10 rnds

  • GH Raise (leg curls)
  • 100m Sprint Row

WOD:

27 Wall Balls

9 Muscle ups

18 Wall Balls

6 Muscle ups

9 Wall Balls

3 Muscle ups

 

1 muscle up = 2 chest to bar + 2 ring dips

 

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