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FBF: Ain’t Nothin’ But a CrossFit Thang

18 Mar Posted by in Hip hop history | Comments

Wake yo punk @$$ up for the 93 wall ball shot! Young Bladez is in tha house!! This
one goes out to my workout partna’s!! WE ARE BACK! To bring you these essential hip
hop tracks to keep you going through the last two weeks of the CrossFit Open. This
week we have a strEIHT up menace, the Compton legend MC Eiht.

MC Eiht – Streiht Up Menace

Workout of the Day

WARM-UP

Coach led

STRENGTH/ACCESSORY

OHS 5×5 E3M
Pull-ups 5×6-10 E3M

WOD

Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

 

Rx: 155/225   14/20
Z2:  95/135    10/20
Z1: Scale as needed

MOBILITY

Coach led

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