8am endurance, 9am weightlifting and crossfit

Endurance
Teams of 3
20 Minutes
Partner 1- Bike
Partner 2 Burpee box stepovers
Partner 3 Run 200
*switch when runner gets back
Rest 2 Minutes
Then
12X400m run
*one person runs 400, then the next goes, then the next until each teammate has completed four 400’s

CrossFit at 9am
bench press 5×5
Then
4 Sets, For Time
10/7 Calorie Echo Bike, 12/9 Bike Erg or Assault Bike
5 Dumbbell Deficit Push-Ups
10 Renegade Rows
5 Devils Press
– Rest 1:00 b/t sets –
Load: 50/35lb, 22.5/15kg