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
Workout (AMRAP – Rounds and Reps)
A/B Clock: 30
(12) AMRAP /
Goal: 4R-6R+
*Lunges:
suitcase style.
Competitor:
45 DOUBLE UNDER’S
15 TOES TO BAR
12 ALT. (2) DB
REVERSE LUNGES
50/35
Rx: 45/25
12 TOES TO BAR
Performance:
35/20 DB’s
15 HANGING
KNEE RAISES
Modifications:
Dubs: Scale up to
Dub attempts or a
mix of Dubs & Singles
or 96 Alt. Toe Taps on
stacked BP’s.
Toes to Bar: Scale up
to TTB (Ring) attempts
or a mix of both, or
Toes to Rig (BF
Sit Ups)
Lunges: Perform
any variation of
Lunges (partial
or assisted
using Rings are
ok).
3:00 transition into
the B workout…
Back Squat (Weight)
(15) Work up
to a heavy 3
Rep Back Squat
(rack) for the day.
Add weight based
on feel. Partner up!
STRENGTH ALTERNATIVE:
3R or AMRAP
1:00 Plank Hold
12 Squats (BB or DB’s)
16 Plank Climbs
48 WB Russian Twists