CrossFit:

A1: Deadlift (Build to a heavy 5 in 5 sets; 15:00)
A2: Seated Dual Dumbbell Press (5 x 12; in between deadlift sets)

B: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

QuickFit

A:3km Row TT

B: 8:00 AMRAP

8 V-ups
10 Box Jumps
12 Burpees

C: Hamstring Slider
3 x 5-15; rest 2:00