CrossFit

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Box Jump Overs (24/20)

QuickFit

15min AMRAP
15 Ring Rows
15 Up-Downs

An Up-Down is a burpee without the push up at the bottom!

Post Workout
5min Recovery bike or row at a casual pace