Monday 3.11 : It’s 311 Day!





Get your Open scores in!!!!

MONDAY
CrossFit

Strength: Thruster
EMOM 11m: 2 Reps, taken from floor

WOD: 12m AMRAP
Row 1500m
AMRAP Squat Clean 155/105

S: 75/55, 1000m
L1: 135/95, 1250m

Rx+: 185/135, 1700m

SWEAT
Core: 10m AMRAP
25 Situps
25 KB Swings, eyes

Conditioning: 15m AMRAP
Row 1000m
40 Cal AB
Row 500m
20 Cal AB
– then AMRAP with remaining time
20 Hollow Rocks
20 Sumo DL High Pull, KB
20 Russian Twists


The Program
1. Strength and WOD

2. 5m AMRAP
Burpee Muscle Ups
– then 5m AMRAP
Muscle Ups
– then 5m AMRAP
Bar Muscle Ups

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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