Let me start by saying I don't advise anyone to do Crossfit, cardio and lifting all in the same day... but I did.
0545- 1/2 mile warm up, 4x400 meter sprints on 1 min rest- 1:29, 1:28, 1:26, 1:25; 1/2 cool down
0615- 1 scoop On Whey
0630- 3 eggs, 1 cup pineapple, 2 slices of bacon
0900- Cliff bar- needed carbs
1145- Chicken breast, 1 cup veggies
1500- 2 scoops Syntha 6
1700- C4, Stak
1730- Chest- took the aminos while working out
INC- 135x12, 185x10, 175x10- too heavy
Flat- 225x8 (just checking), 205x12, 185x10
Inc Db- 70x11, 65x12, 60x10- Smoked
Cable Fly- 20x12, 20x12, 20x12 super set 11 push ups
Abs
Hanging Leg Raise- strict- 3 sets of 20
GHD Sit Ups- 2 sets of 20
15 min rest
4 rounds for time: 8:49
10 pull ups (did 3 sets with strict form)
20 dips
30 squats
1900- 2 scoops Whey
1935- Subway Ham and turkey double meat on wheat with mustard
2200- 2 scoops Casein
I was about 250 under because I cut my carbs due to gaining some fat
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