Announcements
*Bring a Friend Day: Sat, 5/3. Invite a friend! Text to RSVP 754-204-5168.
*BroYoga: Sat, 5/3 @ 11:15am.
*Tayra, a local small business owner will be showcasing her health products on Sat, 5/3 (9AM-11AM).
WEEK AT A GLANCE:
Monday, 4/28 – (15) 1RM Deadlift / (10) AMRAP
Tuesday, 4/29 – (30) For Time – Courtesy of CrossFit Asperitas“PROFANE”
Wednesday, 4/30 -(27) For Time
Thursday, 5/1 – (30) ACTIVE RECOVERY
Friday, 5/2 – (28) 4:00 ON / 2:00 OFF x 5R
Saturday, 5/3 – (30) Bring a Friend Day – PARTNER WOD (4RFT)
*Please wipe down & put away all of your equipment after your workout. This includes wiping down
your machine. *Parents, kiddos are not allowed to play with the equipment, bands included. TYSM!
Contact us (weekdays): Aida 754-204-5168 / Heather: 954-296-1693. Note: The office is closed Sat, 12N – Mon, 9AM.
Email us: info@crossfitlpf.com / heather.cflpf@gmail.com (weekends). Thank You!
Crossfit LPF – CrossFit
Running, DB Snatches, and Burpees (Time)
(30) For Time /
Goal: Sub 23
RUN 200 M RUN
(before each round)
Competitor:
30-25-20-15-10
ALT DB SNATCHES 50/35
10 BURPEE BJO “24/20
Rx: 45/25 DB
Performance: 35/20 DB
Modifications:
Running: Parking
Lot Run, 250/200 M
Row or 500/400 Bike
Erg.
DB Snatches: Scale
the load (reps) or
perform Alt. Hang
Power Snatches.
Burpee BJO: Scale
the box height, Jump
onto stacked BP’s or
perform Up / Down
+ Step Up & Over’s.