Up Up and Away

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (Time)

Rx+

400-m Run

Then:

1 Legless / 1 Reg. Rope Climbs

8 DB Hang Squat Cleans (50/35 lb.)

6 rounds

Then:

400-m Run

Rx

400-m Run

Then:

2 Rope Climbs

8 DB Hang Squat Cleans (35/20 lb.)

6 rounds

Then:

400-m Run

Fitness

400-m Run

Then:

3 Seated Rope Climbs

8 DB Hang Power Cleans

6 rounds

Then:

400-m Run