Warm-up:
Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
AMRAP 20:
Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)
Post total number of rounds to comments:
Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run
SPD CrossFit 
3 rounds @155# for 1st 2 rounds, @165 for 3rd round