Friday

FRIDAY
CrossFit

Strength: Snatch Complex
EMOM 10m: 1 Power + 1 OHS + 1 Squat Snatch

WOD: “Isabel +”
30 Snatch 135/95
Run 800m

*Workout scored as 1) “Isabel” time and 2) total time

S: 75/55, Run 400m
L1: 115/75, Run 600m
Rx+: Squat Snatch

Sweat
Core : For Time
25 Barbell Rollouts
25 Hollow Rocks
25 Barbell Rollouts
25 Lemons
25 Ring Outs

Conditioning: For Time
Run 800m
30 KB Swings, eye high
Run 800m
30 KB Swings, full OH

The Program
1. Strength and WOD

2. 4 Rounds
3 Wall Climbs
6 Front Squat 225/155
12 Bar Facing Burpees
24 KB SDLHP 70/53
Rest 2:00

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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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