Bench dip & L sit

Half lemon in warm water
Juice Plus, Flax seed oil
Breakfast - Bacon,eggs,mushrooms,mixed salad, avocado

Meal 2 - 1/4 chicken,mix salad, broccoli,sweet potato
Snacks - homemade granola (bit to much though)
Meal 3 - Brazilian restaurant, Steak,salad,egg,rice and black beans.
Snacks - homemade granola
Meal 4 - Steak stir fry

500m run
2 x 200m sprints

My chest is definitely my weakest point for both strength and endurance.
This doesnt bother me too much as I dont think im ever gonna come across a crossfit workout where I have to push really heavy in bench but I do have to work still on my endurance
Bench press 5,5,5,10,10
(95kg,100kg,100kg(4) (75kg,70kg)

This was really tough today. 3 sets @ 52.5kg. I impressed myself with this 1.
Dips 5,5,5,10,10
(52.5kg,52.5kg,52.5kg) (30kg,30kg(8)

3 rounds of
Sit ups (controlled) x20
L sit x 15sec
Skull crushers x 10 (40kg,35kg,35kg)