CrossFit:
A. 15 min
Three sets of:
Strict pull ups x 6-8 reps
Rest 60 seconds
Box Step-ups x 10 reps each leg
Rest 60 seconds
Double-under practice x 60 seconds
Rest 60 seconds
B. Rounds of 15, 10 and 5 reps for time of:
Dumbbell Clean and jerk
Sit-ups
QuickFit:
In teams of three, row as many meters as possible in 12 min
