CrossFit

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

B: For Time: (16:00 Cap)
40 Plate Push Press 25/15kg
40 Alt Pistols
40 Russian V-Twists 25/15kg
30 Plate Push Press 25/15kg
30 Alt Pistols
30 Russian V-Twists 25/15kg
20 Plate Push Press 25/15kg
20 Alt Pistols
20 Russian V-Twists 25/15kg
10 Plate Push Press 25/15kg
10 Alt Pistols
10 Russian V-Twists 25/15kg

Quick Fit

Intervals
A: Run: 3 x 400m; rest
*new set every 4:00

B: 12:00 AMRAP
10 Burpees over rower
20 Russian Swings
400m Row

C: 100 V-ups; rest as needed