CrossFit
A: Back Squat (1RM)
20:00 to find a 1RM

B: 3 Rounds for time:
18 Deadball on Shoulder Squats 65/45kg
18 Box Jumps 30/24″
84 Dubz

Engine
A: Death By KB Swings

Min 1 3 reps
Min 2 6 reps
Min 3 9 reps………….

*KB must be a weight you know you can swing for at least 30 ub reps

B: Assault Bike or Row
3 Rounds
1:00 Work hard @ Faster then you can sustain drop off as fatigue makes you
3:00 Rest
3:00 Work @ 85%HRM
1:00 Rest

CrossFit Teens
A1: DB Bench Press (DB Bench Press 3 x 12; Every 3:00; Straight to A2)
A2: Bent Over Row (Bent Over Row; 3 x 12)

B: CrossFit Open 18.0 (7:00 Cap)
21-15-9
Alt DB Snatch 15/10kg
Lateral Burpee over DB

* Db can only be swapped under eye level
* Burpees must be jumped in and out to be considered RX

C: Assault
3 Rounds
1:00 Max Cals; rest 3:00