Friday 11.30



Strength: Hang Squat Clean
Find a 1 rep max, PR attempt


WOD : 3 Rounds
Run 400m
35 Wall Ball 20/14
15 Hang Power Clean and Jerk  95/65

S: Run 200m, 25 Wall Ball, 75/55
L1: Run 300m, 95/65

Rx+: 115/75



Core Work : 50 Plate Getups
E75S perform 5 KB Swings 53/35

Conditioning: 3 Rounds
Run 400m
35 MB Thruster 20/14
35 Russian Swings 53/35

The Program

1. Strength and WOD

2. 50 Plate Getups 45/35
E75s perform 1 Front Squat @ 90% 1rm

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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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