CrossFit

Partner Workout

10 Rounds:

25/18 Calorie Row

12 Dumbbell Snatches (70/50)

3 Rope Climbs

Partners will alternate movements. For example: Partner 1 will row, then partner 2 will do snatches, partner 1 will do rope climbs, partner 2 will row, partner 1 will do snatches, etc

QuickFit

EMOM X 16min

Min 1 - 100ft Shuttle Run

Min 2 - :50sec Plank

Min 3 - 15 DB Power Cleans

Min 4 - 20 Walking Lunges

100ft Shuttle Run - from tape to bike down and back twice