CrossFit

A: Dual Dumbbell Front Rack Walking Lunge (20 Steps every 2:00 x 3)

B: 3 x 4:00 AMRAP; rest 2:00

9 Deadlift 40kg
8 Hang Power Clean
7 Push Jerk

8 Deadlift 50kg
7 Hang Power Clean
6 Push Jerk

7 Deadlift 60kg
6 Hang Power Clean
5 Push Jerk

QuickFit
A: With a Partner for time
1.2/1km Row
1.2km Run
1.2/1km Row
*Partners must swap every 300m

B: 10:00 AMRAP
8 Dumbbell Man makers
16 Abmat Situps
32 Doubles/64Singles

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