CrossFit Salem South, CrossFit West Salem – HIIT
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.