CrossFit West Salem – CrossFit

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1: Metcon (Time)


Teams of: 2, 3 or 4

KB Swing

DB Snatch

Box Jumps

Air Squats



Pull-Ups / Ring Rows


Row (calories)

Bike (calories)

Ski (calories)

Double-Unders or Single-Unders

Wall Ball Shots

Walking Lunge

100m Run (Counts as 5 reps)

400m Run (Counts as 10 reps)
As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.