Monday 5.20


Strength: Thruster
EMOM 10m perform 2 Thrusters, increase weight as able

10 Hang Squat Clean Thruster 95/65
35 Double Unders

S: 75/55, 70 Singles
L1: 75/55, 35 Singles and Doubles

Rx+: 115/75


Core: 3 Rounds
100 Russian Twists
20 Weighted Situps

Conditioning: 15m AMRAP
Run 200m
5 Plate Getups
10 Burpees
15 Plank Knee to Elbow
20 Jumping Pullups

The Program
1. Strength and WOD

2. Clean
E2m for 8 Sets: 3 Reps, done in 30s

3. High Bar Back Squat w/3s Pause in Bottom

4. 100 Hollow Rocks,70 Lemon Squeezer, 50 Toes to Bar

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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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