CrossFit Salem South, CrossFit West Salem – HIIT

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1: Metcon (Time)

200 KB Swings 53/35

200 Box Jumps 24/20

200 Burpees

200 DB Thrusters

200 sit-ups

200 Double Unders

*partition as needed 5,000M of running and 7,000M of rowing throughout workout. Add in whenever you want.

Option B: 100 reps (split up anyway) 2500M of running and 3500M of rowing.