Friday

Friday

Come to Tavern in the Square on Friday to get your weekend started.

 

FRIDAY

BootCamp

1. Core Work : 3 Rounds
20 Banded Good Morning
20 Situps
Run 400m
20 Hollow Rocks
20 Seated MB Press 20/14

2. Conditioning : 12m AMRAP
20 Jumping Lunges (alt)
20 MB Thrusters 20/14
20 Side Shuffle + High Jump, 8′

 

CrossFit

Strength : Overhead Squat
Find a 1 rep max

 

WOD : “The Chief”
5 Rounds, 3 min on 1 min off
3 Power Clean 135/95
6 Push-Ups
9 Air Squats

Score is total FULL ROUNDS

 

S: 75/55
L1: 115/75

Rx+ : “Big Chief” 185/135

 

The Program

1. Strength and Big Chief

2. EMOM 10m
2 Rope Climb
3 Front Squat 225/155

3. 10m AMRAP
5 Pistols (each leg)
10 Burpee
15′ HS Walk

  • Wear weight vest entire time

 

Sign up today for a free first class →

Enjoy your first CrossFit class at Lando for free.  

Intro Signup