CrossFit

For Time:
24-20-16-12:
Calorie Bike
Alternating Dumbbell Snatches (50/35)
Calorie Row
Dumbbell Goblet Front Squats (50/35)

18/15/12/9 for women on bike and rower

QuickFit

14min AMRAP
10 KBS
8 Push Ups
6 Ring Row