Crossfit LPF – CrossFit
Running, WB’s, DB Snatches (Time)
(30) 5 RFT
Goal: Sub 24 min
Rx:
400 M RUN
25 WALL BALL SHOTS 20/14
PL SA FARMERS CARRY 50/35
20 ALT HANG DB SNATCHES 50/35
1:00 rest
Performance:
400 M RUN
25 WALL BALL SHOTS 14/12
PL SA FARMERS CARRY 45/25
20 ALT HANG DB SNATCHES 45/25
1:00 rest
Modifications:
Run: 800 M bike erg
DB: adjust the weight as needed
Wall Ball Shots: Scale the load or height
(use a “16 box if needed)
*Make sure when doing the single arm DB carry, to keep body in neutral, don’t lean, instead use your core to counterbalance the weight.