Up and Up!
Firebird CrossFit – All Levels
weightlifting
Metcon (Weight)
Part 1: Work up to
a Heavy 40-Fathom Sled Pull
WOD
Metcon (Time)
Part 2:
Rx+
1 Legless 2 Rope Climbs
40-Fathom Sled Pull 85% of HSP
5 rounds
Rx
3 Rope Climbs
40-Fathom Sled Pull 80% of HSP
5 rounds
Fitness:
3 Seated Rope Climbs
40-Fathom Sled Pull
5 rounds
Sled Weight in comments
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