Warm-up:
10 minute Easy Run
Weightlifting:
Bench Press
5,5,5,3,1,1,1+
Post loads to comments
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Comments
CrossFit Journal
Warm-up:
10 minute Easy Run
Weightlifting:
Bench Press
5,5,5,3,1,1,1+
Post loads to comments
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
SPD CrossFit 
95×5,135×5, 165×3, 185×1, 195×1, 205×1
Hello admin, i must say you have very interesting content here.
Your page should go viral. You need initial traffic boost only.
How to get it? Search for: Mertiso’s tips go viral