CrossFit:
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 burpees
6 air squats
9 russian kettlebell swings
Repeat for a total of 5 sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
QuickFit:
12 min EMOM
1st Minute- 10 dumbbell presses
2nd Minute- 10 DB bent over row
3rd Minute- 20 V-ups of Tuck-ups
