Warm-up:
Dynamic Stretching
10:15min Easy Pace Run
WOD:
3 Rounds:
5min Threshold Pace Run
30sec Rest
1min Ring Rows
30sec Rest
1min Situps
30sec Rest
Cool-Down:
10:15min Easy Pace Run
Static Stretching
Post total time and distance to comments:
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SPD CrossFit 
56:00 minutes (3.79 miles)