CrossFit
A: Snatch
15:00 EMOM
1 rep at the prescribed weigth each minute,
Min 1-3 60/45kg
Min 4-6 80/50kg
Min 7-9 90/55kg
Min 10-12 100/60kg
Min 13-15 110/65+kg

*Adjust to suit you current level aiming at finishing close to your max or more…

B: For Time:
1000m Row
50 Thrusters (42.5/30kg)
30 Pull-ups
30 Push-ups

RX+
For Time:
1000m Row
50 Thrusters (42.5/30kg)
30 Bar Muscle Ups

QuickFit
A: Running; 3 Rounds
2:00 Work
2:00 Rest
1 Partner starts at each end of the island. The first one to tag there partner wins. If you take over you must continue running until the 2:00 is up as the other person can continue to try retake there spot.

Losing partner each round gets 5 burpees

B: Tabata 4:00 on each exercise; 20s work/10s rest
Push-up
Pull-ups/Ring Rows
Squat
Abmat situp