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