WOD

Back Alley CrossFit – Fitness

Today’s workout is all about speed. The 400’s should be done at a fast pace. Make it uncomfortable. The workout is supposed to suck, so treat it that way. Don’t coast through the bike. Attack it and get the calories done.

Metcon (Time)

5 rounds

400m run

Rest 2 min.
score slowest

Metcon (Time)

2 Rounds for time

30 cal bike

15 HSPU