Warm-up:
ME Upper: Find 1RM
Floor Press – 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
Floor Press – 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
Floor Press – Drop Set 80-95% x 2 sets x 2-6+ reps
225# – 185# x 2 sets x 4 reps
Assistance: 2 sets x 6-15+ reps
Pullups – 2 sets x 6 reps
Dips – 2 sets x 11 reps