CrossFit

"Button Down"
3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

QuickFit

EMOM X 15
Min 1 & 2 - 200m Run with a medball
Min 3 - 10 Ring Rows + 10 DB Thrusters