One more shout out to Rich Froning and Camille Leblanc-Bazinet on their 2014 CrossFit Games victories. Lots of hard work and dedication by both of these great athletes!

Galatians 6:14 – May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.
Fitness & performance:
Back squat, find 1RM (or 3RM for newer athletes)
 
Fitness:
4 rounds for time:

• 10 hang power snatches, 75/55
• 15 ring dips
• 20 double unders

Performance:
4 rounds for time:

• 10 hang power snatches, 95/65
• 15 ring dips
• 20 double unders