CrossFit
A: 10:00 EMOM
Complete 2-6 TNG Power Cleans every 30 seconds 60/42.5kg

*reps must be touch and go, reps can be adjusted between 2-4 reps at anyt stage. Score s total reps

B: 12:00 AMRAP
12 steps Double Dumbell over head lunge 22.5/15kg
10 Burpees
12 Dumbell Thrusters
10 Box Jumps 24/20″

Quick Fit
A: 4 Rounds 1:00 Row for cals; 2:00rest

B: 12:00 AMRAP Annie + buy in and buy out
400m Run
50/40/30/20/10
double unders or single skips x 2
Ab-mat situp
Max calorie Row

C: 3 Rounds
20-30 Abmat back extension
+
10 single leg hip thrust each leg