Friday 6.15


Strength : Push Press
Find a 3 rep max

WOD : For Time
Run 800m
Row 1200m
AB 60/52 Cal

S: 400m, 800m, 40/32
L1: 600m, 1000m, 50/42

No Rx+


Sweat : TBD


The Program

1. Strength and WOD

2. EMOM 12m
3 High Bar Back Squat, 92% or higher

3a: 4×5 Straight Arm Barbell Raise, waist to shoulders and down, 3333 tempo, rest 60s
3b: 4×5 GHD Hip Extension with band tension, 5555 tempo, rest 60s
3c: 4×5 Bench Press, AFAP each rep, rest 60s
3d: 4×15 Thrusters 75/55 AFAP, rest 60s

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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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