Squat 3 x 5
Bench Press 3 x 5
Weighted Dips 2 x Max
Heavy Farmers Walks 8 x 50 yards (Heavy backpack and dumbbells)
"True strength lies submission which permits one
to dedicate his life,through dedication,
to something beyond himself."
~ Henry Miller
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Squat 3 x 5 
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Complex A
4 sets of 5 reps each-65#-90sec rest
BB Row-Hang Clean-Thruster-Jump Squat-Good Morning
Max Effort Upper Body
Incline DB Press
5x50#
5x60#
5x70#
5x80# pr
Super Sets 3 rounds:
Dips x8 (1 band assist)
Barbell Rows 8x135#
Hammer Curls
1x16x35#
1x16x40#
1x16x45#
1x12x50#
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