CrossFit Salem South, CrossFit West Salem – HIIT

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1: Metcon (Time)

400-400-200-400-400

6 rounds (I go, you go)

15 Heavy Russian Swings

15 goblet squats with same KB

15 lunges with same KB

150 burpee squat clean thruster (slam ball 50/30)

6 rounds (I go, you go)

15pull-ups

15 push ups

25 med ball sit-ups

200-200-400-200-200

Option B: 150 regular burpees