CrossFit

A1: Bench Press (5×3 @ +2.5kg)
A2: Dumbbell Row (4 x 4 each side @ +2.5kg)

B: 6:00 AMRAP

6-8-10-12-14-16 etc.
Shoulder to overhead 50 / 30 kg
Box jump overs 20”

Quick Fit

A: Assault
6 Rounds
1:00 Work; 1:00 Rest

B: 12:00 AMRAP

10 Shuttles
20 Wallballs
30 Abmat Sit-ups

C: Side Lying Hip Abductions
3 x 10-15 each side rest 1:00 B/W