CrossFit

A. For Time- 35:00 Cap
28,24,20,16,12,8,4
Wallballs 9/6kg
V-ups
Burpee Box over 24/20

Rx+ GHD sit ups

QuickFit

A. Assault Bike
4 Rounds 1:00 Maximal Effort; 3:00 rest

B.12:00 AMRAP
5 Burpees
10 Box jumps
15 V ups