I am confident that this one actually is EmCee.
There are basically two workouts today. Treat them as such. Just like you keep track of your CrossFit Total to know whether you are getting stronger, you should have some metric to keep track of whether your Metabolic Conditioning is improving. Today’s 1-mile Run is an excellent metric.
N.B. – Gold standard for men is a 6min-mile; women – 7min-mile.
5 Minute Spealler Warmup
1 Round CF Warmup
*Scale distance to a 6-8min effort
Power Clean (155/105)
*400m Run after each set