Mt. Humphreys

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

250-m Row

5 Strict Muscle-ups

3 Rope Climbs (1 legless)

AMRAP 12 min.

Rx

250-m Row

5 Muscle-ups

3 Rope Climbs

AMRAP 12 min.

Fitness

250-m Row

5 Jumping Chest-to-bar Pull-ups

3 Seated Rope Climbs

AMRAP 12 min.