Today's PT
Running
4-mile timed run

Crossfit WOD
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

Try to increase the load on each of the fifteen sets.

Results
4-mile timed run = 33.52 (8.28/mile)

Crossfit
OHS = 65,85,95,105,115
Front = 155,175,195,205,215
Back = 205,225,245,255,265