ROWnRope
Announcements
Holiday Schedule – The box will be Closed Christmas and New Years Day. The following classes are canceled between Christmas and New Years. Tuesday Dec 24th – 630pm. Thursday Dec 26th – 530am, 9am, 11am. Friday Dec 27th 9am, 11am. Tuesday Dec 31 – 9am.
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
1-k Row
6 Rope Climbs
Rest 2 min.
750-m Row
5 Rope Climbs
Rest 2 min.
500-m Row
4 Rope Climbs
Rest 2 min.
250-m Row
3 Rope Climbs
Rx
1-k Row
4 Rope Climbs
Rest 2 min.
750-m Row
3 Rope Climbs
Rest 2 min.
500-m Row
2 Rope Climbs
Rest 2 min.
250-m Row
1 Rope Climbs
Fitness
1-k Row
5 Seated Rope Climbs
Rest 2 min.
750-m Row
4 Seated Rope Climbs
Rest 2 min.
500-m Row
3 Seated Rope Climbs
Rest 2 min.
250-m Row
2 Seated Rope Climbs
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