Rope-a-dope
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
First 2 min. perform:
3 Rope Climbs
What time is remaining, AMRAP
Box Jumps (24/20”)
Second 2 min. perform:
3 Rope Climbs
What time is remaining, AMRAP
Girlyman-maker (50/35 lb.)
3 Rounds
Rx
First 2 min. perform:
2 Rope Climbs
What time is remaining, AMRAP
Box Jumps (24/20”)
Second 2 min. perform:
2 Rope Climbs
What time is remaining, AMRAP
Girlyman-maker (35/20 lb.)
3 Rounds
Fitness
First 2 min. perform:
3 Seated Rope Climbs
What time is remaining, AMRAP
Step-ups
Second 2 min. perform:
3 Seated Rope Climbs
What time is remaining, AMRAP
Girlyman-maker
3 Rounds
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