CrossFit:
A: Front Squat (build to a heavy 5 in 15:00)

B: 15:00 AMRAP
Ascending Ladder
Barbell Thrusters 2-4-6-8…..
Row for Cals 2-4-6-8
Double Unders 20-40-60-80….

QuickFit:
A: 4 Rounds of 20 speed squats + 200m Row

B: 12:00 AMRAP
20 Wallballs
15 Dead Ball Slams 25/15kg
100m KB Carry 32/24kg

C: 3 x 10-15 Hanging Leg Raise; rest 2:00