Rope a Dope

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

9-6-3

Power Snatches (155/115 lb.)

2 Legless Rope Climbs

Rest 2 min.

12-9-6

Power Snatches (135/95 lb.)

3 Rope Climbs

Rx

9-6-3

Power Snatches (115/85 lb.)

2 Rope Climbs

Rest 2 min.

12-9-6

Power Snatches (95/65 lb.)

2 Rope Climbs

Fitness

9-6-3

Power Snatches

3 Seated/Mod. Rope Climbs

Rest 2 min.

12-9-6

Power Snatches

3 Seated/Mod. Rope Climbs