CrossFit Salem South – Partner WOD

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1: Metcon (Time)

Single Person version

400-200-400-200-400

3 rounds

20 push ups

30 sit-ups

20 tuck jumps

75 burpees

3 rounds

20 air squats

30 hollow rocks

20 burpees

200-400-200-400-200

Partner version (I go, you go)

400-200-400-200-400

6 rounds

20 push ups

30 sit-ups

20 tuck jumps

150 burpees

6 rounds

20 air squats

30 hollow rocks

20 burpees

200-400-200–400-200

Hollow rock:

https://youtu.be/A0olZqOmS0Y

Tuck Jumps:

https://youtu.be/zh1v8jINBZ0