Warm-up:
Warm-up:
10 minute Easy Run
Gymnastic/Weightlifting:
MetCon:
6 RFT:
10-20 Ab-Wheel Curl
5 Deadlift (75% of 1RM)
Post time comments:
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
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SPD CrossFit 
09:59 minutes (255#)