Crossfit LPF – CrossFit

Thrusters, Burpees, Wall Ball Shots, and Machine Work (Time)

4 RFT

Goal:

Competitor:

10 THRUSTERS 125/85

10 BAR FACING BURPEES

20 WALL BALL SHOTS 20/14

RD 1: 21/17 CAL ROW

RD 2: 12/9 CAL ECHO

RD 3 : 21/17 CAL SKI ERG

RD 3 : 500/400 M BIKE ERG

Rx: 105/70 BB, 20/14 WB

ECHO/SKI/BIKE/ROW

Performance: 75/55+, 14/12+

SKI/BIKE/ROW/ECHO

Squat Clean Thruster (5X1 SQUAT CLEAN THRUSTER)

WORK UP TO A HEAVY SQUAT CLEAN THRUSTER FOR THE DAY

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