CrossFit

Teams of 3

2 rounds with 3 min stations

-Rope climbs

-Box jumps (30/24)

-Cal ski

-Toe to rings

-Backwards sled pulls (4 plates/3 plates)

QuickFit

10 Rounds

7 Single KB DL

7 Hand Release Push Ups

7 DB Push Press

*Heavy KB, Moderate to heavy DBs (should be a weight you are capable going unbroken on each set)