CrossFit

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

*Score is total number of OHS
*Scale burpees appropriately to get to the OHS every set

QuickFit

15min EMOM
1- Dual KB DL
2- HR Push Ups
3- Calorie bike
4- Side Plank Right
5 - Side Plank Left

:45 sec work/:15sec rest