Weights:

Back: 3 Exercises - Work Up to One then 1-3-6-9-12-15 Strip Set on Each
Deadlift: Same Rep Scheme

Crossfit:

Tabata Pull and Chin Ups - 1 Round

20 Step Ups
15 Wall Ball Shots
10 Ring Rows
200 M. Run
10 Ring Rows
15 Wall Ball Shots
20 Step Ups