CrossFit:
E3Minx30 min (10 sets):
Assault Bike 600 meters
*reduce the total number of rounds if pace falls drastically, but most will not need to alter their distance.
*the intention is INTENSITY!
Longevity:
Same as CF Group Class
QuickFit:
3 rounds for time
20 Single-arm Alternating DB Snatches
20 Jumping lunges (10 per side)
10 ring rows
