Warm-up:
2 Mile Run (17 mins 45 secs)

Conditioning:
Helen
3 Rounds
400m Run
21 KB swings (50#)
12 Pull Ups
(11 mins 05 secs)

Alright so I may have taken it a bit easy on this one.  After I finished I  realized that I still had a lot more in the tank, which makes sense given I was 1.5 minutes off my PR.  Still it was good conditioning and fun getting back to a crossfit workout.

Can't wait to watch the American Mile track event tonight, need some motivation to keep me chasing my goal in the Mountain Mile.