Rope a dope!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (50/35 lb.) – each side
Rope Climbs
As far as possible in 10 min.
Rx
1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (35/25 lb.) – each side
Rope Climbs
As far as possible in 10 min.
Fitness
1-2-3-4-5-6-7-8-9-10
Burpee to Jumping Pullup
One-Arm DB Front Squats – each side
Ring Row(make these really challenging)
As far as possible in 10 min.
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