Friday

Friday

FRI-YAY!

CrossFit

Strength : Split Jerk
Find a 1 rep max, PR week style!

WOD: 12m AMRAP
12 Box Jumps 24/20
10 Overhead Squat 95/65
8 Sumo DL High Pull

S: Step Ups, Front Squats
L1: 75/55
Rx+: 115/75

 

Sweat

Core: 12m AMRAP
25 Situps
3 Wall Climbs
25 Hollow Rocks
6 Burpees

Conditioning
12m AMRAP
12 Step Ups/Box Jumps
10 Goblet Squat 53/35
8 Sumo DL High Pull with KB

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m: 1 Clean + 2 Jerk
EMOM 7m: 2 Clean + 1 Jerk

3. 3 Rounds
30/22 Cal AB
20 HSPU

Click Here to Schedule a Free First Class→

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.

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