AM- Mile warmup, then a high volume of crossfit. 20 minute amrap: 400m run, 20 situps, 20 air squats. Rest 5 minutes, then 13 rounds of 10 box jumps and 1 minute assault bike. Rest 5 minutes, then did the 3 mile route out to the old church and back, 6:44 average. Felt really good today.