Crossfit LPF – CrossFit

Workout (Time)

(30) 10 Rounds For Time /

Goal: Sub 23

Competitor:

35 DOUBLE UNDER’S

5 POWER SNATCHES 115/75

7 TOES TO BAR

Rx: 95/65 BB

Performance: 75/55+

50 SINGLE UNDER’S

9 (7) HANGING KNEES RAISES

Modifications:

Double Under’s: Scale up

to Dub attempts (ME :45 sec or a set #) or 9/7 Ski Erg

Power Snatches: Lighten the

load or modify to 7 Hang Power Snatches or 10 Alt. DB Snatches

Hanging Knee Raises:

Scale up to Toes to Bar (Rings), a set # of reps or 15 (12)Toes to Rig (BFSU)

Back Squat (5X5 BACK SQUAT)

WORK UP TO A 5 REP HEAVY BACK SQUAT FOR THE DAY

()

()

()