Up and Up!

Firebird CrossFit – All Levels

weightlifting

Metcon (Weight)

Part 1: Work up to

a Heavy 40-Fathom Sled Pull

WOD

Metcon (Time)

Part 2:

Rx+

1 Legless 2 Rope Climbs

40-Fathom Sled Pull 85% of HSP

5 rounds

Rx

3 Rope Climbs

40-Fathom Sled Pull 80% of HSP

5 rounds

Fitness:

3 Seated Rope Climbs

40-Fathom Sled Pull

5 rounds
Sled Weight in comments