Program – CrossFit 101

Back Squat (10-8-6-4-3)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

5 Air Squat

5 Box Jumps

100m Row

6 Air Squat

6 Box Jumps

100m Row

7…

7…

100m Row

Continue to Add 1 Rep Each Round.

When Done, Rest 3 Min Then Move to Next Wod.

Metcon (Time)

Starting At The Round Reached In the Last Workout, Work Your Way Back Down To The Round of 5 for Time.

Ex: If 12 Was The Round You Reached,

12 Air Squat

12 Box Jumps

100m Row

11 Air Squats

11 Box Jumps

100m Row

10…

10…

100m Row

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