WOD

Back Alley CrossFit – Fitness

Today we’re doing some overhead strength and a fast metcon. The presses should be as heavy as possible for the rep range. The workout is a dead sprint. Find that dark place and stay there until the work is done. Have fun!

Dumbbell Push Press

Db push press

Every 2 min for 10 min

6 reps

go as heavy as possible

Metcon (Time)

For time

40 cal bike

40 burpees to a 6 inch target
GO FAST!!!