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.