A good balance between gymnastics, weightlifting, and sprinting is what we build our program around. The majority of what we do blends those three disciplines in as many different combinations of time domains and modalities as creativity will allow without becoming random. We also try to mix in some longer endurance tests here and there and odd object or two and a game where we can. Being a CrossFitter is about not specializing and trying to be relatively or extremely good at everything.
Five Rounds each for time and load of:
Jog 100 meters
Sprint 100 meters