Announcements
*Bring a Friend Day: Sat, 5/3. Invite a friend! Text to RSVP 754-204-5168.
*BroYoga: Sat, 5/3 @ 11:15am.
*Tayra, a local small business owner will be showcasing her health products on Sat, 5/3 (9AM-11AM).
WEEK AT A GLANCE:
Monday, 4/28 – (15) 1RM Deadlift / (10) AMRAP
Tuesday, 4/29 – (30) For Time – Courtesy of CrossFit Asperitas“PROFANE”
Wednesday, 4/30 -(27) For Time
Thursday, 5/1 – (30) ACTIVE RECOVERY
Friday, 5/2 – (28) 4:00 ON / 2:00 OFF x 5R
Saturday, 5/3 – (30) Bring a Friend Day – PARTNER WOD (4RFT)
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
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). Thank You!
Crossfit LPF – CrossFit
Running, Sit Ups, Lunges, and Box Step Overs (AMRAP – Reps)
(28) 4:00 ON / 2:00 OFF
X 5 Rounds / Goal: 70-90+ Reps
* Score: Total # of Step
Up & Over’s. Reverse
Lunges are single arm
(alt.) . Perform 6 on
one side before switching.
No ABMAT for C/RX.
Competitor:
200 M RUN
24 BF SIT UPS
6/6 S/A OH DB R-LUNGES 50/35
* ME (2) DB ALT. STEP UP &
OVERS “24/20
Rx: 45/25 DB
Performance: 35/20 DB
*S/U Mod: ABMAT
Modifications:
Running: Parking
Lot Run, 250/200
M Row or 500/400
M Bike Erg.
Sit Ups: 48
Crunches.
Lunges: Scale
the load or Perform
any variation w/
or w/out weight.
Step Up & Over’s:
Scale the box height
or perform Step Up
& Over’s (no weight).