Program – CrossFit 101

WLC WOD#1 (AMRAP – Reps)

13 Minute AMRAP:

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead

Rx+:

Row

Chest to Bar Pull Ups

165/115 lb Back Squat

135/95 lb Shoulder to Overhead

Rx:

Row

Pull Ups

115/80 lb Back Squat

95/65 lb Shoulder to Overhead

Scaled:

Row

Jumping Pull Ups

Air Squats

65/45 lb Shoulder to Overhead (or appropriate weight)

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