WOD

Back Alley CrossFit – BA|HIIT

Metcon (AMRAP – Rounds)

Reboot Benchmark #2

Reboot RETEST!! (1/18)

AMRAP 15 minutes

Ascending ladder

1 DB thruster

1 Pull up/ Ring row

Wall run

2 DB thrusters

2 Pull ups/ Ring rows

Wall Run

3 DB thrusters

3 Pull ups/ Ring rows

Keeps adding until the end of the 15 minutes! Score the last round you completed!

Cool Down

5 minute row

5 minute walk

5 minute slow ride

Reboot benchmark #2 HIIT (AMRAP – Rounds)

AMRAP 15 minutes

Ascending ladder

1 DB thruster

1 Pull up/ Ring row

2 DB thrusters

2 Pull ups/ Ring rows

3 DB thrusters

3 Pull ups/ Ring rows

Keeps adding until the end of the 15 minutes! Score the last round you completed!

Cool Down

5 minute row

5 minute walk

5 minute slow ride