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starfish&coffee
Dry
Nike Metcon or Free Metcon depending on if you're leaning more towards the squats or the running. Also kind of depends on your running technique because if you heel strike then you'd probably be better off with 2 different shoes.
Older metcons used to come with heel lifts in the box but my 7's didn't so if that's something you think you'll use try and find some 6's