Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
ME Lower: Find 1RM
Box Squat
Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise
Comments
CrossFit Journal
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
ME Lower: Find 1RM
Box Squat
Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise
SPD CrossFit 
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) – 85# x 10 x 3
ME Lower: Find 1RM
Box Squat – 275#
Assistance: 3-5 sets x 6-15+ reps
DB Triceps Extension – 25# x 15 x 3
Hamstrings Curls – 80# x 15 x 3