Rope-a-Dope

Firebird CrossFit – All Levels

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Weightlifting

Overhead Squat (1 x 3 )

WOD

Metcon (Time)

Rx+

16 DB Walking Lunges (50/35 lb.)

12 GHD Sit-ups

3 Rope Climbs

5 rounds

Rx

16 DB Walking Lunges (35/20 lb.)

12 Weighted Sit-ups (20/14lb.)

3 Rope Climbs

5 rounds

Fitness

16 DB Walking Lunges

12 Sit-ups

3 Seated Rope Climbs

5 rounds