Crossfit Endurance:

Warmup:

Coaches choice

Workout:

Run 4x400m

On the 5 min, run one 400 as fast as you can. Try and maintain the same pace for all 4 runs.

Then:

As many rounds in 25 minutes of:
3 Evil wheels
5 goblet squats 32/20 kg
7 Russian KB swings 32/20
9HR pushups
11 lateral jumps over barbell