CrossFit
A: Back Squat 1RM in 25:00

B: 10:00 AMRAP; KB Complex

20 SA KB Clean & Jerk 24/16kg
20 Goblet Squats
*Alternate C&J side every 5 reps

Quick Fit

A: Row; Max effort at 0: 6: and 10:00
1ooom; 600m; 200m

B: 12:00; 40work; 20 rest
4:00 Assault
4:00 Burpees
4:00 KB swings

C: Ab Mat Situps
100 in the least amount of sets possible