"Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence. Anyone looking for elucidation or debate on this issue ought to email me at greg@crossfit.com."
- Greg Glassman

And on that subject, it's a good time to review Dr. Seiler's article on "The time course of training adaptations." This tidbit of basic exercise physiology can help to avoid the most common mistakes in training anaerobic athletes. http://home.hia.no/~stephens/timecors.htm

Wall-ball, 1 minute

Rest

Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps

Rest

Wall-ball, 1 minute