Crossfit LPF – CrossFit
2026 Everyday Hero Service Cup WOD 2 (AMRAP – Reps)
(30) A/B Clock:
*actual workout is 50′ walking lunges, if you are doing the competition, let the coach know.
(8) AMRAP:
C-
20 back rack lunge 115/80
25 pull-ups
20 front rack lunge
25 chest-to-bar pull-ups
20 overhead lunge
Max bar Muscle-ups
Rx- BB 95/65, Same as C, but Max C2B
P- BB 75/55, Ring row/Jumping Pull up/Jumping C2B
Modifications: keep gymnastics the same (RR or jumping PU) throughout, lighten the BB load, use PVC pipe for OH lunge, or no weight.
With remaining time…
Running Intervals (Checkmark)
1:1 Work/rest intervals
400 M Run x 3-6 sets
Time how long it takes to run the 400, rest an equal amount of time between sets.
Modification – Choose a shorter distance, 200 or parking lot run, or bike 800 or 400 M, and rest an equal interval of work time.