CrossFit

A: Single Arm Half Kneeling Dumbell Press (3 x 12; rest 1:00 B/W)

B: Metcon (Time)
50 Double Unders
30 BW Squats
20 HSPU

QuickFit

A: 3 x 400m run
*starting on 0, 4:30 and 9:00

B: 12:00 AMRAP
20 Wallballs
15 Box jumps
10 Push-ups

C: Hollow Body Rocks: 3 x 20; rest 1:30