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

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.

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