Program – CrossFit 101

Skill Work (No Measure)

Kipping Pull Ups

Metcon (AMRAP – Reps)


1 Pull Up

10 Single Unders

3 Pull Ups

20 Single Unders

6 Pull Ups

30 Single Unders

9 Pull Ups

40 Single Unders

12 Pull Ups

50 Single Unders


Continue Adding 3 Pull Ups and 10 Single Unders Each Round Until Time is Up

Rest 2 Minutes

Metcon (Time)

Start Where You Finished The Last Workout And Work Your Way Back Down For Time.

Ex: If You End At 27 Pull Ups and 100 Single Unders, Then Start with 27-100, Then 24-90, 21-80…….

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