Program – CrossFit 101

Metcon (1 Rounds for reps)

Partner WOD: 25min Clock

Minute 0-7:

Calorie Row

10 box Jumps

5 Burpees

*Partner A Rows, Partner B box jumps/burpees. Switch after one round.

Minute 7-14

Bar Hang

Jump Rope for Reps

Partner A hangs while partner B jumps. Switch when partner A comes off the bar.

*5 sit ups at switch

Metcon (Time)

Minute 14-20

2 Rounds:

Partner A runs with a med ball. At 50 meters they both stop and Partner B does 15 air squats. Switch, continue to 100/200/400m and back.

There will be two scores. The first will be the total Cals and Jumps, the second will be the time the run is finished.