CrossFit

AMRAP 4:
27/21 Calorie Row
21 DB Deadlifts (50/35)
15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 DB Hang Cleans (50/35)
15 Burpee Box Jump Overs (24/20)

Rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 DB Push Press (50/35)
15 Burpee Box Jump Overs (24/20)

QuickFit

Tabata 1
-KB Floor Chest Press
*Hold with arms locked out during 10sec "rest segments"

Tabata 2
-Goblet Squats
-Wall Sit Hold

Tabata 3
-Banded Curl
-Banded Tricep Extensions

Tabata 3
-GHD Sit Ups
-Hang from bar hold