Warm-up:
MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR
3 RFT:
10 Dumbbell Reverse Lunge 55/35#
10 Ab-Wheel Rollout
400m Run
Recover to 67% of HR
Cool down to 81% of Max HR – Recover to 67% HR
Post time and load per round to comments:
Comments
SPD CrossFit 
MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR
3 RFT:
10 Dumbbell Reverse Lunge 55/35#
10 Ab-Wheel Rollout
400m Run
Recover to 67% of HR
Cool down to 81% of Max HR – Recover to 67% HR
Post time and load per round to comments:
W. 10:14 @6 MPH (01:00 @0 MPH)
1. 03:14 @10 MPH (01:46 @0 MPH)
2. 03:15 @10 MPH (02:14 @0 MPH)
3. 03:25 @10 MPH (02:07 @0 MPH)
C. 01:05 @6 MPH (01:03 @0 MPH)
Total: 00:29:24