Weights/Crossfit 30:00 
warm-up and 3 easy 'getting back to it' max lifts + tabata tread @ 6.5 mph, 12g incline.
bench=225 (very easy)
the squats are 'ass-to-grass' crossfit style, and i'm just terrible at them. Tabata made my heart feel awful, pulse well above 200!
Running 38:50  4.5 mi (8:38 / mi)
2 to the gym, 2 back + tabata in the middle. The way in was awesomely fast, the way out sucked!
Weights/Crossfit 10:00 
jump rope practice - i'm a homo