CrossFit
A: Box Squat (4 x 8 rest 2:00)

B: 20:00 to complete

Run 800m, Run 600m, Run 400m, Run 200m
each for time

QuickFit
A: 3 RFT: 3:00 Cap on each
20/15 Cal Bike
20/15 Cal Row
Rest
*Start an new set each 4:00

B: 12:00 AMRAP
10 Wall-ball
15 Sumo deadlift high-pull KB
20 Box Step up holding KB

C: Side Plank
1:00 Work 1:00 Rest
alternate twice