Back Alley CrossFit – Fitness

Today we have a team wod then one on your own. Go fast when its your turn on the bike and switch out often. Keep the intensity up. The second wod is just a quick one. Try to go as unbroken as possible. Have fun!

Metcon (AMRAP – Reps)

Teams of 4

AMRAP 12 min

Calories on assault bike

Metcon (Time)

For Time

150 dubs

50 russian KBS


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!