Announcements
*BRING A FRIEND DAY “Partner WOD” – Sat, 4/5.. Invite a Friend!
*BroYoga – Sat, 4/5 @ 11:15AM
WEEK AT A GLANCE:
Monday, 3/31 – (30) For Time *Courtesy of Mayhem Athlete
Tuesday, 4/1 – (30) For Time / (Remaining Time) Shoulder to OH BB Complex
Wednesday, 4/2 – (15) 5×3 Pause Front Squats / (15) For Time
Thursday, 4/3 – (35) ACTIVE RECOVERY
Friday, 4/4 – (30) For Time / (Remaining Time) 5×3 “Floor Pause” Sumo Deadlift
Saturday, 4/5 – (30) For Time
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
Workout (Time)
(32) 4 Rounds For Time /
Goal: Sub 25
Partner WOD! Break
up reps any way
except for the Relay
Run & Synchro Burpees.
Burpees are lateral.
Competitor:
200 M RELAY RUN X 4
12 POWER CLEANS 205/145
24 TOES TO BAR
12 SYNCHRO BURPEES OTB
Rx: 185/125 BB
Performance: 155/105 +/-
(any #) TOES TO BAR
(RING) attempts OR 24
HANGING KNEE RAISES
Modifications:
Relay Run: Parking
Lot Run, 500/400 M
Bike Erg or 250/200
M Row.
Power Cleans: Scale
the load or perform
Hang Power Cleans
(2 DB or BB).
Toes to Bar: Toes
to Rig (BF Sit Ups).
Burpees OTB: Up
/ Down + Hop Over’s
or Step Over’s.