CrossFit

A: Front Squat (20:00 to find a 1RM)

B: For Time; DB Fran + DB Elizabeth
21-15-9
DB Thrusters 22.5kg/15kg
Pull-ups
21-15-9
DB Power Cleans 22.5kg/15kg
Ring Dips

Quick Fit

A: Assault; 12:00; 30on 30 off for max calories with a partner

B: 40sec work; 20 secs rest for max reps; alternate between each station for 12:00
Burpee
Wallball 10/9′ 9/6kg
KB Swing 24/16kg
Core
C: Metcon (3 Rounds for reps)
Barbell Situps; 3 x 15-20; rest 2:00