Betty Lou
Firebird CrossFit – All Levels
Weightlifting
Oly Complex (Heavy Single)
Deadlift + Hang Power Clean + Snatch Deadlift + Hang Power Snatch
WOD – FBCF
Metcon (Time)
Rx+
Odd Rounds
Row 250 m
10 Hang Power Cleans (135/95 lb.)
Even Rounds
30/20 Cal. Assault Bike
10 Hang Power Snatches (135/95 lb.)
4 rounds (2 rounds each)
Rx
Odd Rounds
Row 250 m
10 Hang Power Cleans (115/75 lb.)
Even Rounds
30/20 Cal. Assault Bike
10 Hang Power Snatches (115/75 lb.)
4 rounds (2 rounds each)
Fitness
Odd Rounds
Row 250 m
10 Hang Power Cleans
Even Rounds
15/10 Cal. Assault Bike
10 Hang Power Snatches
4 rounds (2 rounds each)
WOD – Home Gym
Metcon (AMRAP – Reps)
10 Burpees
EMOM 5 min.
14 Alt. DB Power Snatches (35/20 lb.)
EMOM 5 min.
10 Wall Lying Hands-to-feet
EMOM 5 min.
Last Min of each movement is for max reps. Must perform each round Rx to click it.
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