CrossFit

A: Snatch (Build to a heavy single in 15:00)

B: 10:00 AMRAP
10 C2B Pull-ups
20 Box jumps 24/20″

QuickFit

A: Row: 3 x 500m Max Effort

B: 12:00 AMRAP
10 Burpees
15 V-ups
20 Alternating Jump Lunges

C: C2 Rower Hamstring sliders: 3 x 10-15; rest 2:00