I <3 RUNNING

I went to the gym and watched Seven Pounds as I ran my 3 miles. After the 3 mile run the movie obviously still wasn't over so I jumped on the bike and biked a hill workout till the movie finished (20 minutes). 45-50 minute workout. 

CrossFit 

.25 warm up

4 sets of:
A. Front Squat 2-3 reps, rest 90 seconds.
+
EMOM for 24 min

Odd min – 5 overhead squats 115/75
Even min – 7 toes 2 bar

 3.5 mile run (incline at 2) and then 20 minutes on the bike for a hill workout

WOD

.25 mile warm up

A. Hang power clean – 6 minutes for a tough single.
-rest 2 minutes-
B. Hang Power Clean – 3 minute amrap @ 80% of A

+

7 minute amrap:

100m run
10 push press 115/75

Quick 3.5 mile run at the gym with a 2 incline then biked 20 minute hill workout. 

WOD

400 warm up 

12 front squat @ 135/95
20 pull ups
14 front squats @ 135/95
20 handstand push-ups
16 front squats @ 135/95
20 T2B
18 front squats @ 135/95
200 meter run
50 hand release push-ups

+

2 sets of:

Run 800m; rest 3 min  *** Chasing people down was a bit of fun!

Ran one more after with my dad.