Announcements
WEEK AT A GLANCE:
Monday, 9/15 – Shoulder Press % / For Time
Tuesday, 9/16 – 6 Min AMRAP’s x 4
Wednesday, 9/17 – Front Squats % / (12) AMRAP
Thursday, 9/18 – E2MOM x 18 Rounds
Friday, 9/19 – For Time – CrossFit Service Cup Workout 1 /
(Remaining Time) 1R Clean & Jerk Complex – 2 Squat Cleans + 1 Shoulder to Overhead (UB)
Saturday, 9/20 – For Time
*Reminder, Please wipe down & put away all of your equipment after your WOD -This includes sweat & chalk marks.*Parents, kiddos are not allowed to play with the equipment, bands included. TY!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends).
Crossfit LPF – CrossFit
Running and Machines (AMRAP – Rounds)
(40) E2MOM X 18R
For Time!
*Score is total
rounds completed.
for A/B/C. In
Notes: List
slowest time
for ea. modality.
Rx:
GROUP 1:
A: E2MOM X 6R
200 M MED BALL RUN 50/30
-REST 2 MIN-
B: E2MOM X 6
300/250 M ROW
-REST 2 MIN-
C: E2MOM X 6
15/12 CAL ECHO BIKE
GROUP 2:
ROW/ECHO/RUN
GROUP 3:
ECHO/RUN/ROW
Performance:
30/15 Ball
250/200 M ROW
12/9 CAL ECHO
Modifications:
Running:
P-Lot Farmers Carry
(DB’s or KB’s)