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
Cleans, Burpees, Push Jerks, and Toes to Bar (Time)
(32) 4 Rounds for Time /
Goal: Sub 27
BRING A FRIEND DAY –
PARTNER WOD! You go,
I go. Break up the work
any way. Split reps evenly.
• Face-out for gymnastics!
Competitor:
20 HANG SQUAT CLEANS 165/115
30 BAR FACING BURPEES OTB
20 PUSH JERKS
30 TOES TO BAR
Rx: 145/100 BB
24 TOES TO BAR
Performance: 95/65 +/-
30 HANGING KNEE RAISES
Modifications:
Hang Squat Cleans:
Scale the load or
perform Hang Power
Cleans (BB or 2 DB’s).
Bar Facing Burpees:
Up / Down + Hop Over
or Step Over’s.
Push Jerks:
Scale the load or
use 2 DB’s.
Toes to Bar:
Scale up to TTB (Ring)
attempts or a mix of
any variation or Toes
to Rig.