CrossFit
A: Front Squat (4 x 3; Sets every 3:00)

B: 2 x 7:00 AMRAPS; rest 3:00
Round 1 for reps
7 min Amrap
28 Double Unders
14 Toes to Bar

Rest 3 minutes

Round 2 for reps
7 min Amrap
28 Double Unders
14 OH Squats 42.5/30kg

QuickFit
A: 1km ; rest 2:00; repeat
5:00 Cap for each 1km; regress run if unable to achieve

B: 6 Rounds:
1:00 work; 1:00 rest
5 Burpee box overs
– remaining time, AMRAP: Box Jump (24/30in)

C: Abmat Situps; 3 x 20-50ub; rest 1:00