CrossFit
A: Hang Clean (10:00 EMOM 2 Hang Clean Start @ 70% )
Increase when possible.

B: 15 min Amrap
1000m Row (Buy in)
100 Wall Balls 9/6kg 10/9′
Max Toes to Bar

*Score = Wallballs + T2B

Quick Fit
A: 10:00 EMOM
Max shuttles every 30 seconds (2 points of contact)

B:12:00 AMRAP – With a parter alternating every 30 seconds

1st 4:00
Complete Calorie Assault + Max burpees
2nd 4:00
Complete Calorie Assault + DB Thusters 17.5/12.5kg
3rd 4:00
Complete Calorie Assault + Max Box Jumps

C:5 x 1:00 Plank hold on hands; 1:00 Rest
*add weight plates if needed for RX+