CrossFit

A: 7 min Amrap
60/40 Cal. Assault Bike
Max PC & Pushjerk 60/42.5kg

B: 5 Rounds; every 3:00
12 Strict pull Ups
12 Barbell Situps

QuickFit

A: 10:00 Assault
30secs hard effort; 30 secs rest

B: 12:00 AMRAP
200m row
20 DB Thrusters 20/12.5kg

C: 3 Rounds
5 around the worlds in each direction +
20 reverse Ab curls