CrossFit
Main
2 person teams, 1 working at a time;
10 min max distance run; partners can split distances as needed and choose distance they want (100/200m)
1 min rest
10 min max distance row (same as run)
1 min rest
10 min max distance bike (same)
EMOM x 5:
:10 max tuck/v ups
:10 hollow/tuck hold
:40 knee to chest recovery
Longevity
Main
Same as CF class
QuickFit/At home
Main
Same as CF class, but 5 min each piece
5 min run
5 min row
5 min bike
