Getting back to “Benchmark Fridays”. Here’s an old one from the first ever Reebok CrossFit Open.








BootCamp Sprint


1. Row/Run Sprints
3 Rounds
Row 200m
Run 200m
rest 2:00


2. “11.3”


Squat Clean and Jerk 165/115





Strength : Clean and Jerk


Find a 1 rep max



WOD  : “11.3”


Squat Clean and Jerk 165/115


S: 75/55

L1: 135/95



The Program


1. Strength and WOD


2. 50 Lunges @ BW load (bar on back, starts on floor)


3. 10 TGU each side, 70/53

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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