50 Strict Pull-ups
Every time you break perform 6 Over/Unders
50 Chest to Bar Pull-ups
Every time you break perform 6 Over/Unders

QuickFit Workout

For Time

Run 400m
Rest 2 Minutes
20 Burpees
Rest 2 Minutes
Run 400m

10 Minute AMRAP

-2-3-4-5....
Front Squats 185/135
Bar Muscle-ups

10 Rounds

15 Push-ups
10 Parallette Pass Throughs
Candlestick to Handstand

7 Rounds

5 Hang Power Snatches 115/75
Max set unbroken Back Squats

Score = Time – Total Reps

15-12-9-12-15 Reps for Time of:

Dumbbell Thrusters 55/35
Pull-ups
Burpees

20 Min AMRAP

15 Clean & Jerks 135/95
Rest 1 Minute
15 Clean & Jerks 155/105
Rest 1 Minute
15 Clean & Jerks 185/135
Rest 1 Minute
15 Clean & Jerks 225/155
Rest 1 Minute
15 Clean & Jerks 245/165
Rest 1 Minute
15 Clean & Jerks 265/185

QuickFit Workout

5 Rounds for Time

10 Ring Rows
20 Wall Balls
30 Single-unders

For Time

30 Deadlifts 185/135
Row 30 Calories
30 Overhead Squats 95/65

QuickFit Workout

Every 4 Minutes for 16 Minutes

10 Dumbbell Press
10 Dumbbell Front Squat
Run 150m
15 Dumbbell Thrusters

Push Press 5-5-5-5-5

"Helton"

3 Rounds For Time

Run 800m
30 Dumbbell Squat Cleans 45/30
30 Burpees

QuickFit Workout

14 Minute AMRAP

25 Kettlebell Deadlifts
15 Burpees
10 Box Jumps

"Nancy"

5 Rounds for Time

Run 400m
15 Overhead Squats 95/65

QuickFit Workout

14 Minute AMRAP

20 Lunge Steps
30 Slam Balls
40 Single-unders

"Jennifer"
26 Minute AMRAP

10 Pull-ups
15 Kettlebell Swings 53/35
0 Box Jumps 24/20

1 Rep Max

Clean
Bench Press
Overhead Squat

QuickFit Workout

Every 2 Minutes for 16 Minutes

Run 150m
Wall Ball for Max Reps

4 Rounds for Time

30 Push-ups
20 Front Squats 115/75
20 Push Press 115/75
30 Sit-ups

QuickFit Workout

15 Minute AMRAP

Row 250m
25 Wall Balls

10 Rounds Each For Time

100ft Shuttle Sprint
Rest 90 Seconds

QuickFit Workout

16 Minute AMRAP

Run 200m
25 Squats
25 Kettlebell Sumo Deadlift High Pulls
25 Sit-ups

5 Rounds for Time

1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 Power Snatches 75/55

15 Minute AMRAP

5 Squat Cleans 155/105
5 Burpee over Bar

QuickFit Workout

Every 3 Minutes for 15 Minutes

10 Slam Balls
10 Burpees

For Time

Run 1 Mile
100 Sit-ups
100 Back Extensions
Run 1 Mile

QuickFit Workout

8 Minute AMRAP

Run 400m
30 Wall Balls
20 Sumo Deadlift High Pulls
10 Ring Rows

Rest 2 Minutes

8 Minute AMRAP
Same but Inverted Order

12 Minute AMRAP

5 Thrusters 95/65
5 Chest to Bar Pull-ups
10 Thrusters 95/65
10 Chest to Bar Pull-ups
15 Thrusters 95/65
15 Chest to Bar Pull-ups
20 Thrusters 95/65
20 Chest to Bar Pull-ups
+5.....

QuickFit Workout

Every 2 Minutes for 16 Minutes

Round 1 -
Run 150m
Max Rep Burpees
Round 2 - 
Run 150m
Max Time Dead Hang

"Gwen"

15-12-9
Clean & Jerk

For Time

100 Double-unders
Row 50 Calories/Run 800m
25 Step-ups, 24" box 45/25

QuickFit Workout

20 Minute AMRAP

20 Mountain Climbers
20 Supermans
Run 200m
20 Walking Lunge Steps
20 Goblet Squats