CrossFit

A: 4 Rounds For Time (24:00 Cap)
400m Run
25 OVHS 42.5/30kg
15 C2B Pull-ups

B: 3 x 30 UB V-ups

Quick Fit

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

B: 12:00 AMRAP
10 Pushups
10 Ring Rows or Pull-ups
10 DB Front Rack Squats 22.5/15kg

C: 3 x 20 DB Partner Situps; rest 2:00