Hi, i currently workout at regular gym(not crossfit) and i feel i need a little more high intensity workouts in my program.
This is how i currently work out
monday, thursday
3x5 push press
3x5 incline dumbbell flys
3x5 flat bench dumbbell press
2x10 lat pull down
2x10 seated pull
2x10 assisted pull up machine
2x10 tricep pull down
2x10 dumbbell bicep curl
10 minutes worth of jump roping

tuesday, friday
3x5 back squat
3x5 dead lift
3x5 power cleans
2x10 leg curls
2x10 leg extensions
2x10 calf raises
tabata rows

wen, sat, sun rest.