Strength

Warm up-

3 rounds-

10 Pull ups

Workout- 

Lat Pull down 3 x 12
Barbell rowing 3 x 10
Single arm Cable rowing 3 x 10

Barbell biceps curl 3 x 15
Hammer Curl 3 x 8

CrossFit

Warm up-

3 Rounds-

5 Push ups
5 Situps

Conditioning-

7 Rounds for time –

10 Dumbbell Hang Power Clean
10 Toes to Bar