CrossFit

A. Back Squat; 4,3,2,1; every 3:00

B. For Time:
40 Wall Balls 20/14′ 9/6kg
30 Burpees
40 T2B
30 Burpees
40 Wall Balls 20/14′ 9/6kg

Quick Fit

A: Row 12:00; 30 secs hard effort; 30 seconds rest

B: 12:00 AMRAP
OH Lunge Walk 20/15kg
Burpee onto plate
50 Doubles or 100 single skips

C: 3 x 10-15 lying windshield wipers; rest 2:00