Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 105x5, 135x5, 165x5
-Bench Press: 75x5, 95x5, 115x5
Strength:
(65% x 5, 75% x 5, 85% x Max Reps)
Back Squats: Training Max - 297
-195x5, 225x5, 253x8
Bench Press: Training Max - 200
-135x5, 155x5, 170x10
Conditioning:
150 Pushups for Time, sprint 40 yards every time you rest in the down position.
15:46 (with too many penalties to count!).
I focused more on running the sprints to max effort than focusing on getting through the pushups in as few sets as possible. This probably dragged out my workout by a few minutes, but I feel it served me better.
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