Morning: Early morning (4am) run from Shangwan past Kennedy Town and up part of Mt. Davis. Took me 55m01s to run about 6 miles.
Afternoon: Following the main crossfit site again:
As many rounds as possible in 20 mins using a 95 lb barbell:
7 hanging cleans
10 sumo deadlift high pull
I managed 6 rounds before time and my energy expired. Might have done a bit better had the gym had better wights. The 25lb one was so small i had to bend way over to pick it up.
Here is a youtube of a doing a few rounds of the workout: