The CrossFit model is based on results. In order to know if you are getting fitter, you need to repeat workouts from time to time. Because we are looking for broad general fitness, there is a give and take to improvement. If we spend a lot of time lifting weights, we may get slower. If we only do gymnastics, we will get less strong at deadlifting and squatting. There is give and take to every part of life -- CrossFit is no exception.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings