25 pushups 25 sit ups 10 step ups per leg with 25# dumbells 20 bike kicks 10 Cleans (long bar with 25#'s each end, start in squat position and throw to chest) if you still don't get it, check www.crossfit.com videos 10 standing side crunches per side. I hold a 45# plate in the opposite hand 20 leg raises 20 bench dips plank 60 seconds each side plank 60 seconds rest and repeat 2 more times What do you mean sit ups per leg? err. I fail. I read it wrong