CrossFit Salem South, CrossFit West Salem – HIIT

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1: Metcon (Time)

Option A:

400m-40BJ-200m-20BJ-400m-40BJ-200m-20BJ-400m

50 Power Cleans@135/95

50 Toes to Bar

50 Burpees over partner

50 Pull-ups

50 Burpees over partner

50 Toes to Bar

50 Power Cleans@135/95

200m-20BJ-400m-40BJ-200m-20BJ-400m-40BJ-200m

Runs are I go, you go. Chipper is break up reps with partner anyway.

2: Metcon (Time)

Option B:

400m-200m-400m-200m-400m

30 Power Cleans@95/65

30 Situps

30 Burpees over partner

30 Ring Rows

30 Burpees over partner

30 Situps

30 Power Cleans@95/65

200m-400m-200m-400m-200m

Runs are I go, you go. Chipper is break up reps with partner anyway.