This Buy In was copied and pasted from the CrossFit Journal: Matt Chan buy-in (you're looking for the video)
Run the "1 mile course"
50 Reps PVC Overhead squats, squatting to ball.(The trainers will let you know if your elbows aren't locked)
50 Sit-ups (feet anchored, elbows to knees)
150 Double Unders
25 Reps Sumo Deadlift High Pull 75/115
25 Reps Box Jump Overs 20/24