Warm-up:
Dynamic Stretching
15:45min Easy Pace Run
WOD:
3 Rounds:
30sec Air Squats
1min Rest
30sec Pullups
1min Rest
30sec Glute Hamstring Raises
1min Rest
30sec Ring Dips
1min Rest
Cool-Down:
15:45min Easy Pace Run
Static Stretching
Post total time and distance to comments:
SPD CrossFit 
60:00 minutes (3.34 miles)