CrossFit

A1: Deadlift (build to a heavy Double)

A2: Seated Dual Dumbbell Press (5 x 3-5; in between deadlift sets)

B: Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

QuickFit

A: Row:
Max distance in 3:00 @ 22 strokes p/min
rest 2:00
Max distance in 3:00 @ 24 strokes p/min
rest 2:00
Max distance in 3:00 @ 26 strokes p/min
rest 2:00

B:12:00 AMRAP
20 Overhead plate Walking Lunge
15 pull-ups or Ring Rows
10 Dual Dumbbell Push Press

C: 3 rounds
10 Leg raises
10 Kb standing side bends
Rest 1:00