Rope a Dope
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
9-6-3
Power Snatches (155/115 lb.)
2 Legless Rope Climbs
Rest 2 min.
12-9-6
Power Snatches (135/95 lb.)
3 Rope Climbs
Rx
9-6-3
Power Snatches (115/85 lb.)
2 Rope Climbs
Rest 2 min.
12-9-6
Power Snatches (95/65 lb.)
2 Rope Climbs
Fitness
9-6-3
Power Snatches
3 Seated/Mod. Rope Climbs
Rest 2 min.
12-9-6
Power Snatches
3 Seated/Mod. Rope Climbs
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