Friday 7.12

This is one of those “always remember where I was when this happened” moments.


Strength: Overhead Squat
Find a 1 rep max in 15-20 minutes

WOD: 10 Minutes
3 Min AMRAP : Wall Ball 20/14
then 7m AMRAP
3 Clean and Jerk 135/95
3 Toes to Bar
6 CnJ
… continue for 7 minutes
Score is Total Reps

S: 75/55, Situps
L1: 115/75, Scaled TTB
Rx+: 145/100

Core: 12m AMRAP
3 Plate Getup
6 Russian Twist each side
9 Situps
12 Hollow Rocks
Run 200m

Conditioning: 20 Minutes
3m AMRAP: Wall Ball
3 KB Swing
3 Situps…continue +3 for 7m
then REST 2 Minutes, then
3m AMRAP : Wall Climbs
3 Burpees
3 Lunges (each leg)
…increase x3 for 5 minutes

The Program
1. Strength and WOD

2. High Bar Back Squat
12m AMRAP, max sets of 2 reps, 315/205

3. 3 Rounds
10 Muscle Ups
30 Cal AB

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.

Intro Signup