Rope A Dope

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

6 Power Clean and Jerks (185/135 lb.)

1 Legless / 2 Rope Climbs

400-m Run

5 rounds

Rx

6 Power Clean and Jerks (155/105 lb.)

3 Rope Climbs

400-m Run

5 rounds

Fitness

6 Power Clean and Jerks

4 Seated Rope Climbs

300-m Run

5 rounds

WOD – Home Gym

Metcon (Time)

8 DB Power Clean and Jerks

8 DB Sumo Dead Lift High Pull (each side)

400-m Run

5 rounds