Announcements
HYROX WORKOUT – Sat, 5/25. Sign-up! #fitnessracing #youagainstyou
SAVE THE DATE! Our annual MURPH WOD is Mon, 5/27 5AM, 6:30AM, 8AM CF Classes + 9:30AM Open Gym. Various scaling options will be offered.
Next BroYoga sesh Thur, 5/23 6AM, Sat, 6/8 11:15AM, Thur, 6/20 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.
Crossfit LPF – CrossFit
Machine Work, Burpee Box Jump Overs, and Push Jerks (Time)
(32) 5 Round For Time /
Goal: Sub 23
*Rest :90 sec b/t intervals. Push
Jerks are from the ground. Deduct the 6:00 of rest from your overall time.
RD 1: 36/30 CAL ROW
7 BURPEE BJO “24/20
7 PUSH JERKS
RD 2: 24/18 ECHO BIKE
RD 3: 36/30 CAL SKI
RD 4: 36/30 CAL BIKE ERG
RD 5: 400 M RUN
Competitor: 165/115
Rx: 145/100
Performance: 75/55+
GROUP A:
ROW/ECHO/SKI/BIKE ERG/RUN
GROUP B:
ECHO/SKI/BIKE ERG/RUN/ROW
GROUP C:
SKI/BIKE ERG/RUN/ROW/ECHO
Modifications:
Machine Work: Adjust the Cals / Meters as needed – chat with your coach.
Run: 200 M or 500/400 M Bike Erg.
Burpee Box Jump Over’s: 16 Up / Down + Alt. Step Up & Over’s.
Push Jerks: Lighten the load or perform (2) DB Shoulder to Overhead.