Friday 11.9

Friday 11.9

FRIDAY

CrossFit

Strength : Push Jerk
2-2-2-2-2-2, Max PR Day

WOD: Compare to 9/12/2018
4 Rounds
7 Front Squat 135/95
21 Box Jumps 24/20
12 STOH

S: 75/55, Step Ups
L1: 115/75

Rx+: 165/115

 

Sweat

Core Work : 12 Minute AMRAP
Run 600m
then AMRAP
10 Barbell Roll Outs
20 Hollow Rocks
30 Bicycle Situps

Conditioning : 4 Rounds
Run 400m
12 KB Squats 53/35
21 Box Jumps/Step Ups 24/20
15 KB Swings 53/35

 

The Program

1. Strength and WOD

2. 30 Burpee MU for time

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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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