Slammy Whammy

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

30 Slam Balls (20/15 lb.)

20 Toes-to-Bars

400-m Run

20 Bar Muscle-ups

400-m Run

20 Toes-to-Bars

30 Slam Balls

Rx

30 Slam Balls (20/15 lb.)

10 Toes-to-Bars

400-m Run

10 Bar Muscle-ups

400-m Run

10 Toes-to-Bars

30 Slam Balls

Fitness

20 Slam Balls

20 Wall-Lying Hands-to-Feet

300-m Run

20 Jumping Chest-to-Bar Pull-ups

300-m Run

20 Wall-Lying Hands-to-Feet

20 Slam Balls

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