Friday 9.6

This is a unique and fun “old school” CrossFit workout. Even if you are doing the competition on Saturday you can come get this one in. You just might not go all out 1000%, but you can still get something good in.

Competition info will be posted tomorrow, with heats and all. Stay tuned!

FRIDAY
CrossFit
“Fight Gone Bad”
3 Rounds, 1:00 each section
Wall Ball 20/14
Sumo DL High Pull 75/55
Box Jump 20″
Shoulder to OH 75/55
Row
– Rest

Scale movements however you need to move throughout

Sweat
“Fight Gone Bad” Sweat Style
3 Rounds, 1:00 each section
Wall Ball 20/14
Sumo DL High Pull, KB 53/35
Box Jump 20″
KB Swings 53/35
Row
– Rest

The Program
1. WOD

2. Front Squat
3-3-3-3-3

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