CrossFit

A: 4 Rounds

10 Deadlift
8 Ring Push-up

B: 12:00 AMRAP

20 Box Jumps
12 Dumbbell Push Press 22.5/15kg
16 Dual DB Front Rack Step Back Lunge 22.5/15kg

Quick Fit

A: Row or Assault

5 x 2:00; Rest 2:00
*Hard Effort

B: 4FT (12:00 Cap)

20 KB Swings
15 Ring Rows
10 Push-ups

C: Ring Plank 3 x 45-60s Holds

CrossFit Teens

A1: 10:00 EMOM; Alternating between exercises

Min 1 Pull-ups
Min 2 HSPU
*Focus on stringing reps together

B: 12:00 AMRAP

50 Double Unders
10 Thrusters 35/25kg
8 Pull-ups

C: Side Plank Rotations

3 x 10; Rest 30s b/w

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