90’s Hip Hop
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Perform 1 round every 90 sec.:
Odd rounds:
10 Back Squats (115/75 lb.)
Run 100 m
Even rounds:
15 Slam Balls (25/15 lb.)
Run 100 m
15 min. (5 rounds)
Rx
Perform 1 round every 90 sec.:
Odd rounds:
10 Back Squats (95/65 lb.)
Run 100 m
Even rounds:
15 Slam Balls (25/15 lb.)
Run 100 m
15 min. (5 rounds)
Fitness
Perform 1 round every 90 sec.:
Odd rounds:
7 Back Squats
Run 100 m
Even rounds:
10 Slam Balls
Run 100 m
15 min. (5 rounds)
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