Announcements

It’s POOL TIME! Save the Date… Saturday, 6/29 & 7/13 (8:30am – 10:00am) @ the Township Center Pool. The gym will be CLOSED on this day, so sign-up in WODIFY. Bikini’s NOT required & modifications will be offered. Can’t swim? No problem. Sign-up anyway… we’ve got you covered!

Next BroYoga Classes:

JUNE: Thur, 6/20 6AM

JULY: Sat, 7/6 11:15AM & Thur, 7/18 6AM

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

Machine Work, Running, Farmers Carry, and Over/Unders (AMRAP – Rounds)

(30) AMRAP /

Goal: Complete workout

+ RD1.

PARTNER WOD! Standard

rules apply – you go, I go.

Share reps evenly (except

machine work, break up any

way). AMRAP: Once all 4 rounds

are complete start over from

the beginning until time is up .

*Watch Over/Under video

(“20 M/F teams – “20 Box).

Competitor:

RD 1

2 x 200 M RUN 50/30 Ball

10/10 OVER/UNDER’S “24/20

500/400 M ROW

RD 2

2 X PL FARMERS CARRY 65/45

10/10 OVER/UNDER’S

24/18 CAL ECHO BIKE

RD 3

2 X 200 M RUN (Ball)

10/10 OVER UNDER’S

500/400 M SKI ERG

RD 4

2 X PL FARMERS CARRY

10/10 OVER/UNDER’S

1000/800 M BIKE ERG

Rx: 40/20 MB * 50/35 DB’s

ECHO/SKI/ERG/ROW

Performance:

30/15 MB * 35/20+ DB’s

SKI/ERG/ROW/ECHO

Modifications:

Machine Work: Adjust

as needed. Chat with your

Coach.

Run: No Ball or repeat FCx4

Over/Under’s: 10 Sets: 1

Burpee +1 Step Up

Farmer’s Carry: Lighten the

load.

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