Strength: Low Bar Back Squat


WOD : For Time
50 KB Swing 53/35, then
Toes to Bar
Box Jumps 24/20



Core 4 Rounds
30 Flutter Kicks*
30 Russian Twists w/ MB
30 Superman Kick*
10 GTOH from Squat w/MB
10 Sotts Press w/MB

  • *All floor movements done with MB held OH


5 Rounds, each element 45s with 15s transition/rest
KB Swing
KB Hang Squat Clean
Box Jumps/step up
Single Arm KB Push Press, right
Single Arm KB Push Press, left

The Program

1. Strength and WOD

2. 10-15 minute warmup, then 5m ME HS Work

3. 5 Rounds, 2:00 each round
3 Muscle Ups
30 Double Unders
4 OHS 155/105

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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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