With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Translation: we're not really sure what Crossfit is, but it's different and it threatens the status quo. We like our clients to pull and push, mindlessly, on machines that have no bearing on human movement, and not ask questions, unless it's to a 'certified fitness trainer,' who may or may not know any other way. We're not entirely sure about weird stuff like 'work capacity' and 'intensity' and evolution, so we'll throw out the 'unsafe' tag to keep people on our side of the fitness fairy tale. PAY NO ATTENTION TO THE MAN BEHIND THE CURTAIN!
Crossfit is safer than your machines. It fixes problems that machines cause. It improves your basic human movements. Plus it's fun, it's quick, it's something different every day, and it only makes money when people show up, instead of charging people for memberships they don't use. Yes, it requires good coaching. Yes, it's hard. But nobody's uploading videos of your workouts. No one's talking about you to their friends. Just keep looking straight ahead, and ignore the alarm bells warning you of the big iceberg ahead.