CrossFit:
3, 3 min rounds, with 2 min rest between each. Choose ANY weight for each movement to move most weight possible in each 3 min session.
Reps x load = score
0-3 min: Deadlift
2 min rest
5-8 min: hang power clean
2 min rest
10-13 min: shoulder-overhead
QuickFit:
Teams of 4: AMRAP 12 min:
Station 1: burpees x 10
Station 2: plank hold
Station 3: assault bike cals x max reps
Station 4: rest
