CrossFit

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

QuickFit

3X10 Weighted Good Mornings

2 Rounds
20 Step Ups
20/15 Calorie Bike
20 Reverse Lunges
20/15 Calorie Row