Crossfit Champions WOD
Bench Press
5-5-5 (75% of Max)
Tabata Rows
8 sets of :20 Seconds On, :10 Off.
Your lowest meter total is what counts.
Links
World Class Fitness in a 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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About me
Tom Healy
Cypress Tx
Started this blog a few years back to track my journey In pursuit of physical fitness. Haven't got there yet, but I'm still trying.
RKC 2007
Crossfit Kettlebell 2010
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Mission Kettlebell · A Return to Functional Fitness
Mission Kettlebell 
I did 145 Lbs on the bench press and my lowest meter total on the rower was 95 Meters. Stayed up over 100 for the first 5, but fell off on the last 3.
The tabata format is brutal if you give maximum effort!