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

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup