Friday

Unknown

 

 

 

FRIDAY

 

BootCamp Sprint

 

1. 10s on, 10s off, 10 Rounds
– Hollow Rocks

immediately after perform 25 burpees

 

2. Conditioning : 12m AMRAP

Row 300m
21 Overhead Squat 95/65
15 Hang Power Clean
9 Thrusters

 

 

CrossFit

 

Strength : Push Jerk
2-2-2-2-2-2

 

 

WOD : 12m AMRAP
Row 300m
21 Overhead Squat 95/65
15 Hang Power Clean
9 Thrusters

 

S : 65/45
L1 : 75/55

Rx+: 115/75

New to the community?

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup