CrossFit Salem South, CrossFit West Salem – HIIT
1: Metcon (Time)
200 KB Swings 53/35
200 Box Jumps 24/20
200 DB Thrusters
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.