Friday 11.8


Strength: Bench Press

WOD: 3 Rounds
15 Broad Jumps 4′
15 Sumo DL High Pull 53/35
15 Box Step Ups 24/20
15 Goblet Squats
35/28 Cal AB

S: 35/26, 10 Reps
L1:10 Reps
Rx+: 70/53, step ups with KB

Core: 5 Rounds
10 KB Sumo DL High Pull 53/35
10 Weighted Situps, 35/25 Plate @ Chest
20 Russian Twists w MB 24/20
10 MB Thrusters
rest 45s

Conditioning: 12m AMRAP
5 Broad Jumps
10 Box Step Ups 24.20
15 Goblet Squats
20/15 Cal Row

The Program
1. Strength and WOD

2. 7 Rounds
3 Squat Snatch 175/125
3 Wall Climbs
12 GHD Situps
12 GHD Hip Extensions

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. 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