ropeFortis CFK Teens:

Skill: OHS

WOD: 2 x 6:00 AMRAPs, rest 2:00
7 burpees
11 box jumps,
22 double-unders

Skill: Handstands

 

Fortis CrossFit:

Warm Up:

  • Jumping Ball Slams
  • Walking Lunges
  • Wall Walks

 

Skill 1:  Rope Climbs

 

WOD:  7 min AMRAP

7 Deadlifts 315/225

14 Pistols

7 Burpees

 

 

Skill 2:  OH Single Arm Walking Lunges   3 x 12 steps

 

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