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WOD’s – Week at a Glance:
Monday, 9/16 – (15) Front Squats % / (13) E3MOM x 4 Rounds
Tuesday, 9/17 – (25) 9 / 7 / 5 AMRAP’S
Wednesday 9/18 – (15) Shoulder Press % / (12) For Time
Thursday 9/19 – (30) Active Recovery
Friday, 9/20 – For Time (Proving Grounds) / (Remaining Time) 3RM Push Jerk
Saturday, 9/21 – (30) For Time
Upcoming BroYoga Classes: Sat, 10/5 11:15AM & Thur, 10/17 6AM
Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168
Need help? Contact Aida 754-204-5168 / info@crossfitlpf.com or Heather 954-296-1693 /
heather.cflpf@gmail.com during normal business hours, including Saturday 9AM – 12N or In-App Chat with us!
Crossfit LPF – CrossFit
Machine Work, Hang Power Clean & Jerk, Push Ups, and Russian KB Swings (AMRAP – Rounds and Reps)
(24) Alt. Every 3 Minutes
Goal:
Rx:
500/400 M ROW
AMRAP 3:
6 HANG POWER C&J 115/80
12 C2G PUSH UPS
12 RUSSIAN KB SWINGS 70/53
21/17 CAL ECHO
AMRAP 3:
500/400 M SKI
AMRAP 3:
1000/800 M BIKE ERG
Performance:
95/65 +/-, 53/35 +/-
ECHO/SKI/BIKE ERG/ROW
SCORE IS SLOWEST ROUNDS AND REPS FOR THE 3 MIN AMRAP