Warm-up:
Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
Weightlifting: Deadlift (1-2 reps x 4-10 total reps x 90% of 1RM)
Gymnastic: Walking Lunge
Monostructural: 100-200m Run
Post time and total number of rounds to comments:
Cooldown:
10 Minute Easy Run
SPD CrossFit 
16:39 minutes (2 x 5 x 285#) 10 DB Reverse Lunge @52.5# DB’s