Program – CrossFit

Back Squat (10-2-10-2-10-2)

Moderate Weight for Sets of 10. HEAVY for Sets of 2.

Metcon (Time)

6 Min Time Cap

80 Wall Balls

50 Burpees

Immediately After Hitting Time Cap, Move to Part 2.

Metcon (Time)

6 Min Time Cap


Box Jumps

Dead Lifts 225/185

Try us
for free

Your first week of classes at

Back Alley Crossfit

Are always on us!

Sign me up! No thanks, I don't like free stuff...