Announcements
*EVENTS:
BroYoga Sat 6/7 & 6/28 @ 11:15am
HYROX RACE – HEW (Delray), Sat, 6/7 @ 10AM (eventbrite.com)
Coach Gina H’ Farewell, Fri, 6/13 @ 7PM – Tap 42 (Coral Springs)
FREE Rope Climb/Dub workshop Sat, 6/14 @ 11:15AM w/Jacki
FREE CFLPF Surf Lesson (All Levels) 6/28 @9:30am – DM @zensurfboards IG
FREE JUNE/JULY Pool WOD’s – Dates TBA!
WEEK AT A GLANCE:
Monday, 5/26 – Back Squats % / AMRAP
Tuesday, 5/27 – Deadlifts % / For Time
Wednesday, 5/28 – (9) AMRAP / For Time
Thursday, 5/29 – PARTNER WOD (Active Recovery + Core Work)
Friday, 5/30 – 4R For Time / (Remaining Time) Clean Complex
Saturday, 5/31 – “Bring A Friend Day” PARTNER WOD
*Please wipe down & put away all of your equipment after your WOD, machines included. *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, DB Snatches, Wall Balls, Burpees and Jump Rope (AMRAP – Rounds and Reps)
(25) PARTNER AMRAP
Goal: 3R-4R+
Bring A Friend Day!
PARTNER WOD – You go,
I go. Switch as needed,
except for the Relay Run.
Competitor:
*BUY IN: 4 X 200 M
RELAY RUN #25/#15
BP (hold any way)
AMRAP
50 DOUBLE UNDER’S
25 BURPEES TO PLATE
50 WALL BALL SHOTS 30/20
50 DOUBLE UNDER’S
25 BURPEES TO PLATE
50 ALT DB SNATCH 65/45
Rx: 50/35 DB 20/14 WB
* #25 BP
Performance:
35/20 DB * 14/12 WB *
#15 BP * 70 SINGLE UNDER’S
Modifications:
Run: Run w/out
weight or Run
the Parking Lot,
or 250/200 M
Row or 500/400
Bike Erg.
Double Under’s:
Scale up to any
number of Dub
attempts or a mix
of Dubs/Singles
or 150 Toe Taps
(plate).
Burpees to Plate:
Up Down to
Plate + Hop or
Step Up onto
Plate.
Wall Ball Shots:
Scale the load
(partial squat)
DB Snatches:
Scale the load
or perform Alt.
Hang Power DB
Snatch.