Back Alley CrossFit – Fitness

Today’s workout starts with a nice sprint workout and ends with a quick met con. The sprints will require you to go fast in order to finish each one. Try to get through as many rounds as you can. During the metcon, focus on a solid core and using your sleg to lift the weight during the deadlifts. The burps are grunt work, so find a way to keep moving and get through them.

Metcon (AMRAP – Rounds)


100m Sprint

Metcon (Time)

6 rounds for time

10 KB deadlifts

8 burpee box jump overs