WOD

Back Alley CrossFit – CrossFit

Metcon (Distance)

In teams of 2

12 minute amrap

Farmer carry

50 meter relay

rest 5-8 minutes then

Metcon (AMRAP – Reps)

In teams of 2

4 minute amrap

1 team mate performs air squats 1 teammate performs wall balls

Switch as needed reps only count when both partners are moving

RX 20/14 10’ target both

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

You have Successfully Subscribed!