Rope-a-Dope
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+ / Rx
100-m 1-arm KB OH Carry (R)
10 1-arm KB (FR) Walking Lunges (R)
3 Rope Climbs (Rx+ do 1 Leggless + 2 Reg)
100-m 1-arm KB OH Carry (L)
10 1-arm KB (FR) Walking Lunges (L)
3 rounds
KB: 32/24 / 24/16 kg
Fitness
100-m 1-arm KB OH Carry (R)
10 1-arm KB (FR) Walking Lunges (R)
9 – Ring Rows (Hard)
100-m 1-arm KB OH Carry (L)
10 1-arm KB (FR) Walking Lunges (L)
3 rounds
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