CrossFit:
For time:
50 wall-ball shots
15 power cleans
50 wall-ball shots
10 power cleans
50 wall-ball shots
5 power cleans
Longevity:
3 rounds:
1 min wall balls
1 min medball power cleans
1 min rest
QuickFit:
3 rounds:
KB or Goblet Alternating Reverse Lunges x 15 reps
Single-arm KB Row x 10 reps each arm
Alternating lateral lunges with KB goblet hold x 10 reps each leg
