Rope-a-Dope

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+ / Rx

100-m 1-arm KB OH Carry (R)

10 1-arm KB (FR) Walking Lunges (R)

3 Rope Climbs (Rx+ do 1 Leggless + 2 Reg)

100-m 1-arm KB OH Carry (L)

10 1-arm KB (FR) Walking Lunges (L)

3 rounds

KB: 32/24 / 24/16 kg

Fitness

100-m 1-arm KB OH Carry (R)

10 1-arm KB (FR) Walking Lunges (R)

9 – Ring Rows (Hard)

100-m 1-arm KB OH Carry (L)

10 1-arm KB (FR) Walking Lunges (L)

3 rounds

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