Monday 4.22 : Back At It

Monday 4.22 : Back At It

We are open full schedule on Monday.


Strength: Deadlift
– The goal with 2s is to try and get your previous 1rm for the last set of 2 or at least 95%

WOD: For Time
30 Thrusters 95/65
30 Box Jumps 24/20, full stand
30 Hang Power Snatch
30 Bar Facing Burpees
30 Cal Row/AB

S: 75/55, Step Ups
L1: 75/55

Rx+: 115/75

Core: For Time, 12m Time Cap
50 Barbell Rollouts
50 Hollow Rocks
100 Superman

Conditioning: 15m AMRAP
15 Goblet Squat
20 Box Jumps 24/20, full stand
15 KB Swing, Overhead
20 Burpees
30 Cal Row/AB

The Program
1. Strength and WOD

2. Clean

3. EMOM 14m
O: 2 Push Press
E: 2 High Bar Back Squat

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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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