CrossFit
A: Split Jerk (1RM in 15:00)

B: 3 rounds for time of:
400 meters Row
12 C2B Pull-ups
10 Overhead squats 60/42.5kg

QuickFit
A:5 x 30 second for max calories;
rest 2:00 B/W

B: 10:00 AMRAP
Baseline up and back Amrap
500m Row
40 Squats
30 Situps
20 Push-ups
10 Pull-ups or 20 Ring rows

*as soon as you completes the 10 pull-ups then go back in reverse. starting with another 10 pull-ups then to the 20 pushups and so on…..then again at the row start again if you finish the 500m

C: DB RFESS
3 x 10 ; rest 1:00 B/W Legs