deadlift 3 X 1 (3 sets of 1 rep after thorough warm-up)
weighted dip 3 X 5 (3 sets of 5 reps)
Only add weight to the dip if you can perform more than 10 full dips with your body weight. That means below parallel to full extension on each repetition. If you cannot get at least 10, perform 3 sets of 1-5 reps with no extra weight. Do your best to avoid the gravitron.
deadlift videos
http://www.youtube.com/watch?v=WZX6OaLctfI
http://video.google.com/videoplay?docid=-6471592440240116425&q=deadlift+crossfit&ei=mUONSPjLMoamrwKM6ZH1CQ
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