Warm-up:
Warm-up:
10 minute Easy Run
Monostructural/Gymnastic:
MetCon:
3 RFT:
50 Double Under
5-15 Ring Pushup
Post time comments:
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Comments
CrossFit Journal
SPD CrossFit 
07:49 minutes