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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
Running, Deadlifts, Box Jump Overs, and Burpee Squat Cleans (Time)
(30) For Time /
Goal: Sub 25
400 M RUN
15 (2) DB DEADLIFTS
15 BOX JUMP OVERS 24/20
15 (2) DB BURPEE SQUAT CLEAN
400 M RUN
12 (2) DB DEADLIFTS
12 BOX JUMP OVERS 24/20
12 (2) DB BURPEE SQUAT CLEAN
400 M RUN
9 (2) DB DEADLIFTS
9 BOX JUMP OVERS 24/20
9 (2) DB BURPEE SQUAT CLEAN
400 M RUN
6 (2) DB DEADLIFTS
6 BOX JUMP OVERS 24/20
6 (2) DB BURPEE SQUAT CLEAN
Competitor: 50/35
Rx: 45/25
Performance: 35/20
Modifications:
Running: 500/400
M Row or 750/650 M
Bike Erg
DB Deadlifts:
Lighten the load
Box Jump Over’s:
Shorten the box
or perform Alt.
Step Up & Over’s
DB Burpee Squats
Cleans: Lighten
the load or perform
DB Up/Down Squat
Cleans