Strength : Low Bar Back Squat

15 Power Clean 115/95
12 Thrusters
9 Pull-ups
Run 400m

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups
Rx+: 135/95, CTB pull-ups



Core Work
2:00 Forearm Plank Hold, then right into
3 rounds
20 Situps
20 Eye High KB Swings
10 Burpees
then 50 Hollow Rocks

Conditioning : 3 Rounds
Row 500m
15 KB Swings, OH
12 Goblet Squat
Run 400m
20 Jumping Pull-ups


The Program

1. Strength and WOD

2. 5 Rounds
12 Burpee Box Jumps 30/24
6 Deadlift 315/225

rest exactly 10 minutes then

5 Rounds
6 Bar Muscle Ups
12 OH Walking Lunge, 53/35 KB each hand

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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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