Announcements

WOD’s – Week at a Glance:

Monday, 9/9 – (15) Deadlifts % / (12) AMRAP

Tuesday, 9/10 – (15) Back Squats % / (12) For Time

Wednesday 9/11 – (32) For Time “9/11 Tribute WOD”

Thursday 9/12 – (29) Active Recovery (8/15/24 Re-Test)

Friday, 9/13 – For Time / (Remaining Time) Squat Clean & Jerk Complex

Saturday, 9/14 – (30) For Time

Upcoming BroYoga Classes: Thur, 9/19 6AM, Sat, 10/5 11:15AM & Thur, 10/17 6AM

Next BRING A FRIEND DAY: Sat, 10/5. RSVP a first time guest & local resident – text Aida 754-204-5168

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

Running, Power Snatches, and Toes to Bar (AMRAP – Reps)

(9)AMRAP

Goal:

Buy In: 800 M RUN

3-6-9-12-15……

POWER SNATCH

TOES TO BAR

BOX FACING JUMP OVERS

Competitor:

115/75 BB, 30/24 BOX

Rx:

95/65 BB, 24/20 BOX

Performance:

75/55 +/- BB

24/20 BOX

HANGING KNEE RASISES

Running, Hang Power Snatch, Toes to Bar, and Box Jumps (AMRAP – Reps)

(7) AMRAP

Goal:

Buy In: 400 M RUN

3-6-9-12-15……

HANG POWER SNATCH

TOES TO BAR

LATERAL BOX JUMP OVERS

Competitor:

115/75 BB, 24/20 BOX

Rx:

95/65 BB, 24/20 BOX

Performance:

75/55+/- BB, 24/20 BOX

HANGING KNEE RAISES

Running, Overhead Squats, Toes to Bar, and Box Jumps (AMRAP – Reps)

(5) AMRAP

Goa:

Buy In: 200 M RUN

3-6-9-12-15….

OVERHEAD SQUATS

TOES TO BAR

BOX JUMPS

Competitor:

115/75 BB, 24/20 BOX

Rx:

95/65 BB 24/20 BOX

Performnace:

75/55 BB, 24/20 BOX

HANGING KNEE RAISES