Monday 1.21


Strength: Front Squat

WOD: 3 rounds
20 Thrusters 75/55
20 Burpees

S: 10/10
L1: 15/15
Rx+: 95/65

Core: 10m AMRAP
20 Barbell Rollouts
30 Hollow Rocks

Conditioning: 3 Rounds
20 Cal Row
20 Burpees
20 KB Goblet Squat

1. Strength and WOD

2. Clean
EMOM 15m: 3 squat clean

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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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