Crossfit LPF – CrossFit
Running, Toes to Bar, Overhead Squats, Box Jumps and Overs, and Pull Ups (Time)
(32) For Time /
Goal: Sub 25
“BRING A FRIEND DAY
Partner WOD”
*You go, I go – share
the reps any way
(except for the run).
Competitor:
*3 ROUNDS
400 M RUN (together)
30 TOES TO BAR
24 OH SQUATS 115/75
18 BOX JUMP OVER’S “30/24
***Directly into…
*1 ROUND
60 PULL UPS
60 OVERHEAD SQUATS 95/65
60 BOX JUMPS “24/20
400 M RUN (together)
Rx:
95/65 * 75/55 BB *
24/20″ BOX
Performance:
75/55+/- * 55/45+/- *
“24/20 BOX *
HANGING KNEE RAISES
/ JUMPING PULL UPS
Modifications:
Run: 200 M Run,
PL Run, 500/400 M
Row or 1000/800
M Bike Erg.
Toes to Bar:
Scale up to TTB
(Ring) attempts
or a mix of TTB,
Ring, Hanging
Knee Raises or…
Toes to Rig (BFSU).
OH Squats: Scale
the load or perform
Back Squats.
Box Jumps: Scale
the box height,
jump onto stacked
plates, or perform
Alt. Step Up & Over’s.
Pull Ups: Scale up
to any number of
Rx Pull Ups (Banded),
or a mix or… Strict
Ring Rows.