Back Alley CrossFit – BA|HIIT Metcon (AMRAP – Rounds) 24 minute AMRAP Partner up! 200m row 5 burpees over rower Partner A completes one whole round while Partner B rests. Switch each round for 24 minutes.
Back Alley CrossFit – Fitness Metcon (AMRAP – Rounds and Reps) In teams of 2 20 min amrap 15/12 cal bike 5 burpees Alternate rounds
Back Alley CrossFit – CrossFit Deadlift (5-5-5-5) Every 3 minutes at the top of the 3 minutes for 4 sets. All sets working weight. (80-85%) You shouldn’t have to build. *touch and go. Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
Back Alley CrossFit – Fitness Metcon (2 Rounds for reps) Two sets for max reps 90 sec assault bike Rest 30 sec 90 sec ring dips Rest 30 sec 90 sec row cal Rest 30 sec 90 sec air squats Rest 4 min
Back Alley CrossFit – BA|HIIT Metcon (No Measure) 20 minute Partner AMRAP Partner A rows 500 m, while they row Partner B, completes AMRAP of 8 goblet squats 8 KB DL 8 reverse lunges When partner A is done rowing, switch!
Back Alley CrossFit – BA|HIIT Metcon (AMRAP – Rounds and Reps) Open workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 hanging knee raises 10 dumbbell hang clean and jerks 35/20 200 m run *if you signed up for the Open, 12/14 cal row.