CrossFit Salem South – Partner WOD

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1: Metcon (Time)

Individual/Bodyweight Version

400-400-200-400-400

3 rounds

10 burpees

10 chair dips

20 sit-ups

5 Rounds

1 minute – mountain climbers

1 minute- push ups

1 minute- flutterkicks

1 minute- air squats

1 minute jumping jacks

3 rounds

12 lunges

12 black widows

20 good mornings

200-200-400-200-200

https://youtu.be/fqoQYFfGtUk

https://youtu.be/fQ2olCTc0-c

Equipment/Partner Version

400-400-200-400-400

6 rounds

10 pull ups

10 single arm DB snatches

10 box jumps 30/24

*wear a weight vest

1 mile run

Then 4 rounds

30 burpees

8 power cleans 155/105

12 front squats 155/105

1 mile run

6 rounds

10 toes to bar

10 hspu

10 single arm DB thrusters

200-200-400-200-200