CrossFit
For time:
100-ft dumbbell overhead walking lunge (50/35)
100 double-unders
50 wall-ball shots
10, 15′ rope climbs
50 wall-ball shots
100 double-unders
100-ft dumbbell overhead walking lunge
Longevity
3 rounds for time:
250m row
21 push-ups
QuickFit
2 rounds
3 Minutes:
buy in: 15 heavy ball slams, 15 ring rows
remainder of time, max rep lunges
rest 1 minute and repeat
