Warm-up:
ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Comments
CrossFit Journal
Warm-up:
ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise
SPD CrossFit 
ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
215# – 175# x 2 sets x 4 reps
Assistance: 2 sets x 6-15+ reps
Dips – 2 x 10
Shoulder Complex