"When I first started CrossFit® I was not in the greatest shape at my gym but I would continually beat people in better shape than me because I was more willing to hurt."
This article puts it into perspective, from a true elite athlete, what it takes to become elite.
A.) Back Squat
5sets x 9reps @ 50% max
B.) 3 rounds for time
50 double unders
20 alternating 1 arm KB swings 53/35