1. Core: 3 Rounds
30s Flutter Kicks
30s Knee to Elbow (straight arm plank position)
60s Forearm Plank

2. Conditioning : 10 Rounds
10 Burpees
20 Double Unders/40 Singles
10 Push-Ups
5 Jumping Squats



Strength : Push Jerk
2-2-2, then find a 1 rep max

WOD : For Time
15 Squat Snatch 135/95
70 Wall Ball
15 Handstand Push-ups
15 Thruster
30 Situps
20 Walking Lunge
45 KB Swing 53/35
Run 400m holding KB 53/35

S : Power snatch 75/55, Push-Ups, 35/26 no KB on Run
L1: 95/65, Push-Ups, 35/26

Rx+: OH Walking Lunge (bar), 70/53


The Program

1. Strength and WOD

2a: 5×3 High Bar Squat, rest 60s
2b: 5×3 Push Press, rest 60s

3. EMOM 10m
5 DB Front Squat 75/55
2-5 Muscle Ups

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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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