Monday 3.18


Strength: Low Bar Back Squat
– Make it a PR attempt 1rm

3 Squat Clean 155/105
3 Wall Climbs

– make the clean VERY heavy

S: 75/55
L1: 115/75

Rx+: 205/145

Core: EMOM 10m
O: 5 Single Leg RDL (each leg) holding KB or DB
E: 10 Hollow Rocks + 10 Russian Twists w MB

Conditioning: 3 Rounds, each round 5m AMRAP, rest 2.5m after
20 Situps
20 Cal AB/Row
20 Flutter Kicks
20 Wall Ball Push Press 20/14

The Program

1. Strength and WOD

2. EMOM 12m
O: 2 Power Clean and 1 Jerk
E: 2 Front Squat, 3s Pause each rep

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.

Intro Signup