CrossFit

A1: Deadlift (5×5 @ 2.5-5kg increase)
A2: Seated Dual Dumbbell Press (5 x 8-10; in between deadlift sets)

B: For Time:
30/20 Cal assault
– Then –
5 Rds
10 OVHS 60/42.5kg
50 Double Unders
– Then –
30/20 Cal assault

QuickFit
A: 8 Rounds
30 secs max cals; 1:00 Rest

B: 2:00 Work at each station
30 seconds Rest

Bupees over rower
Row
Dumbell Thrusters
Row
Box Jumps

C:3 rounds
20 V-ups
20 Tucks
Rest 1:00