CrossFit

A: Power Snatch (Build to a TNG 5RM in 15:00)

B: 2 x 7:00 AMRAP; rest 3:00

AMRAP 1
1000/750m Row
Max Power Snatch 60/42.5kg
Rest 3:00

AMRAP 2
1000/750m Row
Max Power Clean and Push Jerk 60/42.5kg

*Score is total reps achieved in both lifts

QuickFit
A: Row and Assault Mix up for cals
Row 3:00
rest 30s
Assault 3:00
rest 30s
Row 2:00
rest 30s
Assault 2:00
rest 30s
Row 1:00
rest 30s
Assault 1:00

B: 10:00 AMRAP
12 DB Thrusters
24 Abmat situp
48 Double Unders/96 singles

C: Dual KB Single Leg Deadlift
3 x 10 ; rest 1:00 B/W Legs