CrossFit Salem South, CrossFit West Salem – HIIT

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1: Metcon (AMRAP – Rounds and Reps)

Partner WOD

400m Lunge/partner carries 40/50lb slam ball


Chipper: One partner always running 200m

50 Toes to Bar

50 Box Jumps

50 DB Overhead Squats

50 Situps

50 Pushups

50 Burpees

*AMRAP 60 for movements