8am Endurance, 9am CrossFit, 9am Weightlifting

Endurance.
42 Minute Amrap
Teams of 3- switch every 2 Minutes
Station 1- row
Station 2- ski
Station 3- burpee box step overs

CrossFit at 9
Strength
Bench Press
5 sets of 5, first two reps of every set use a 3 second tempo on the decent.

Wod

“Truck Bed”
5 Rounds for Time
15/10 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg