Betty Lou

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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