Warm-up:
Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3-4 RFT:
Gymnastic: Pullup
Monostructural: 800m Run
Post time and total number of rounds to comments:
Cooldown:
10 Minute Easy Run
SPD CrossFit 
3 rounds 14:33 minutes (8 pull-ups)