Run 15k for time.
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 1.5k (1 mile)
Post time to comments.
Remember, CrossFit is about intensity. You want to do this at a fast pace that does NOT allow you to talk. If you are using a treadmill, don’t read or watch t.v. Intensity is key to getting the benefits of weight loss, lowering cholesterol, or what ever other reason you are working out.