90’s Hip Hop

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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