Friday 9.13

Friday 9.13

Strength: Snatch + Overhead Squat
EMOM 10m : 1 Snatch (any) + 1 Overhead Squat

3 Clean and Jerk 135/95
5 Muscle Ups
40 Double Unders

S: 75/55, 10 Jumping Pull-ups + 5 Ring Dips, 60 Singles
L1: 115/75, 7 Banded Pull-ups + 5 Ring Dips, Mixed DU/SU
Rx+: 165/115

5m to Run 800m, rest remaining time
4m Max Situps
3m Max Forearm Plank Hold
2m Max Supermans
1m Max Hollow Rocks

Conditioning: 4 Rounds
Run 400m
20 Jumping Pull-ups
20 Weighted Situps w MB
10 Wall Ball

The Program
1. Strength and WOD

2. EMOM 12m
O: 3 Front Squat, heaviest able
E: 3 Deadlifts, heaviest able

3. 3 Rounds
35 GHD Situps
12 OH Walking Lunges 155/105
9 Strict HSPU
6 Pistols (each leg)

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup