Rope a Dope

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Reps)

Rx+

4 Rope Climbs

25 Ring Dips

In what is remaining of 5 min.,

perform Strict Handstand Push-ups.

4 rounds

Rx

3 Rope Climbs

20 Ring Dips

In what is remaining of 5 min.,

perform Handstand Push-ups.

4 rounds

Fitness

4 Seated Rope Climbs

15 Dips

In what is remaining of 5 min.,

Seated DB Press.

4 rounds