It's the end of a 4 week cycle. I have been off for nearly two weeks due to travel for work. The workout is:
Row 500 meters
5 pull ups, 10 sit ups, 5 dips, 10 squats, 10 push ups
Dynamic Range of Motion
5 @ 140
5 @ 175
5 @ 210
5 @ 50
5 @ 60
5 @ 75
Weighted Pull ups 3 x 2 plus 40 lbs.
Reverse Hyper 3 x 5 (24 and 20" plyo boxes stacked)
And that's it.
I really like programming my own workouts. The crossfit prescription allowed for no deviance and it was nigh onto impossible to find an affiliate owner who would allow you to do your own programming.
Just a note on nutrition. I eat clean: fresh fruits and vegetables, meats, eggs and nuts with some coconut water and protein powder thrown in. That's all you really need to do. No reason to obsess about this. See you tomorrow.