Warmup:
Mobilise/Stretch
10 Ring Pushups
10 Barbell Front Squats
10 Strict Pull-ups
25 AbMat Situps
Workout:
A1. Build to a heavy Close Grip Bench Press - 1RM - Rest as Needed
A2. Build to 1RM - Strict Pronated Pull-up - Rest as Needed
Then:
B1. AMRAP Close Grip Bench Press at 85% of above score - Rest as Needed
B2. AMRAP Strict Pull-ups at 85% of above score - Rest as needed
Read this article about a friend and previous trainer of mines gym: http://www.glamourmagazine.co.uk/blog-opinions/health-and-body/2010/09/crossfit-fitness-classes
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