Monday 10.15

Monday 10.15



Strength : High Bar Back Squat

3 Power Snatch 115/75
6 Overhead Squat
9 Power Clean

S: 75/55
L1: 95/65

Rx+: 155/105



Core Work : 3 Rounds, 1:00 each section
Hollow Hold
Straight Arm Plank Knee to Elbow
Hollow Rocks

Conditioning : 15 Minutes AMRAP
Row 20 Cal
15 Burpees
20 Cal AB
30 Jumping Squat
15 Push-ups


The Program

1. Strength and WOD

2. 3 Rounds
7 Muscle Ups
21 GHD Situps
7 Bar Muscle Ups
6 Turkish Getups (3/3) 70/53

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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