CrossFit

A1: Bench Press (5 x 5 @ +2.5kg of last week)
A2: Dumbell Row (5 x 6 @ +2.5kg of last week)

B:For Time: (15:00 Cap)
100 Double Unders
30 OVHS 42.5/30kg
100 Double Unders
30 Power Snatch 42.5/30kg
100 Double Unders
30 OVHS 42.5/30kg

QuickFit
A: Assault Bike:
3 x 2:00 Max Cals; 2:00 Rest

B: 3 Rounds
400m Row
20 DB Push Press
20 Box Jumps

C:Reverse Ab Curls
100 reps; rest as required