Monday 6.10


Strength: Front Squat

5 Toes to Bar
3 Wall Ball
2 Power Snach 135/95
…increase wall ball by 3 reps each round.

S: 3 TTB or Scale, 75/55
L1: 95/65
Rx+: 155/105


Core: 100 MB Situps (with MB if able)
– EMOM perform 3 Burpees

Conditioning: 3 Rounds, 30s each movement, 10s for transition
– Hollow rocks
– Burpees
– Push-ups
– Double Unders
– Situps
– Cal AB
– Wall Ball
– Cal Row

The Program
1. Strength and WOD

2. Barbell Good Morning

3. Power Clean: EMOM 10m, 2 Reps

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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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