CrossFit

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Bike

*Total number of reps is your score, 400m run does not count towards reps

QuickFit

Strength/Extended Warm Ups

2 Rounds (For Qualify/Form)

-8 Single Leg KB RDL (per leg)

-6 Single Arm KB Arnold Presses (per arm)

*Rest 1 min

Workout

15min EMOM

1- 10 KB Deadlifts

2- 8 Burpee Box Jump Overs

3- :30sec Hollow Hold