CrossFit Conditioning:
 30 Minutes, Every Minute on the Minute

  1. 150 Meter Run
  2. 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
  3. 0:45 Dual KB OH Hold Y/B
  4. 15 Abmat Sit-Ups
  5. 5 Renegade Row ea. 25/15 (no-push-up)

CrossFit Competitor:
 30 Minutes, Every Minute on the Minute

  1. 200 Meter Run
  2. 5 Chest to Bar Pull-Ups + 10 Push-Ups + 15 Gob Squat
  3. 0:45 Dual KB OH Hold G/Y
  4. 15 GHD Sit-Ups
  5. 5 Renegade Row ea. 35/25 (no push-up)