Warm-up/Movement Prep:
row 250m hard effort
10 Band Pull Downs
20 Bear Crawl touches

row 250m hard effort
10 spiderman steps
10 banded see saw steps
row 250m hard effort
10 side plank w/ hip drop and reach (3 second pause)
10 hanging shrugs (3 sec pause)

Strength:
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift
15 min for each movement
Suggested Reps 7-5-3-1-1-1.

Scaled:
Work up to a heavy 5RM.

Read:
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf