This is a dream from the rest of our team no one can intervene
Until the end of our days there is no in between




1. 75 Hollow Rocks for Time
– EMOM perform 8 KB Swings 53/35 (full OH)

2. 5 Rounds, 1 minute each element
KB Reverse Lunges (goblet position)
KB Deadlift
KB Squat
– Rest



Strength : Front Squat
3-3-3-3, then 2-2-2 with pause (1s) in bottom


WOD: 3 Rounds, each round 3:00 with 3:00 rest
20 Wall Ball 20/14
20 KB Swings 53/35
20 Toes to Bar
AMRAP Hang Squat Snatch 115/75 with remaining time

S: 9′ Wall Ball, 35/26 KB, Kipping KTW, Power Snatch 75/55
L1: 35/26 KB, Kipping KTC, 95/65 Squat

Rx+: 70/53


The Program

1. Strength and WOD

2. EMOM 16m
O: 60′ Yoke Carry, heaviest able (Sub 30s back rack hold heavy)
E: 5 Box Jump 24/20 + 5 Burpees, all wearing weight vest 20/10

3. 5m AMRAP: Thruster 185/135, go for highest reps not biggest sets

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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