CrossFit

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Bike

*Score is Slowest Round

QuickFit

15min AMRAP

7 Ring Rows

12 DB Push Press

100m Sprint

Post Workout

3 Rounds

10 DB Curls

20 Straight Leg Raises on the ground

30 Russian Twists