CrossFit Salem South – Partner WOD
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