WOD

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

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