Efficacy

You can't argue with the efficacy of CrossFit movements.  This picture depicts the challenge and effectiveness of a CrossFit workout.  

Workout:

21 KBS (53/70lb)
21 box jump (24/40in)
3 rope climb
15 KBS (53/70lb)
15 box jump (24/40in)
2 rope climb
9 KBS (53/70lb)
9 box jump (24/40in)
1 rope climb
15 KBS (53/70lb)
15 box jump (24/40in)
2 rope climb
21 KBS (53/70lb)
21 box jump (24/40in)
3 rope climb