Friday = Thursday.

I am a day off this week given the holiday. So rest day was Thursday and today was tempo run and Crossfit.

Tempo was a 10mi out and back at my house. Went 1:23 which is a pr for 10mi Tt. Good run for me. No potty stop but I did have to scale a 7ft fence to get out of my neighborhood.

Then after a couple hrs break I did The Bear. This is 5 rounds of 7 reps. A rep is a squat clean thruster to a back squat thruster back to the ground.
You have to add weight each round.
I had never finished it. Started super light at 65lbs and built to 95. It is a really tough workout!
Going out to dinner and to a movie tonight. Really excited!