Announcements
EVENTS:
BroYoga – Sat, 3/28 @ 11:15AM
Week at a Glance:
Mon, 3/16 – (12) BB Complex / (15) 3 Rounds For Time
Tue, 3/17 – (15) 3 Rep Deadlift / (13) 4 Rounds For Time
Wed, 3/18 – (27) 4 Intervals For Time
Thur, 3/19 – (40) Thursday Cardio For Time: Re-test 1/23/25
Fri, 3/20 – (32) For Time / (Remaining Time) 1 Rep Power Snatch
Sat, 2/21 – (30) For Time
Support: Mon – Fri : 9am – 8pm & Sat: 9am-12N
Aida 754-204-5168 / info@crossfitlpf.com * Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Running, HSPU, Hang Power Cleans, and Pull Ups (Time)
(27) 4 Intervals
For Time /
Goal: Sub 25
*Rest :90 Sec
b/t Intervals.
Your score is
your total time
w/Rest included.
Competitor:
400 M RUN
12 D-HSPU
M: 45+25
BP ea. side
W: 45 BP
ea. side
9 HP CLEANS 155/105
6 BAR MUSCLE UPS
Rx: 135/95
12 HS PUSH UPS
9 C2B PULL UPS
or 12 PULL UPS
Performance:
95/65 +/- BB
12 (seated or standing) 2 DB
STRICT PRESS
9 (6) PULL UPS or
12 JUMPING PULL UPS
Modifications:
Running: Scale
to 200 M Run or
PL Run or See
Run MOD’s at
the Coaches stand.
HS Push Ups:
Scale up to any
variation (Ground,
Box or Assisted HS
Push Ups) or 2 DB
standing DB Push
Press.
Pull Ups: 12 Strict
Ring Rows.