Today I plan on exercising later with Ryan and then running with Rachel so I didn't do crossfit in the morning. I facilitated it and watched peoples form. Dad has real good form and goes for full range of motion. Before we started we watched videos on the clean and practiced form with the 45lb bar.
15, 12, and 9 reps of
Ran with Rachel around noon and it ended up being about a 10.30 pace for four miles. I'm going to work on running faster before we work on distance.