Warm-up:
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Monostructural/Gymnastic:
MetCon:
3 RFT:
800m Run
5-10 Pullup
Post time to comments:
Cool-down:
10 minute Easy Run
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SPD CrossFit 
14:28 minutes (6 pullups)