Monday 6.24


Strength: Front Squat

WOD: For Time
15 Deadlift 225/155
25 Lateral Burpees Over Bar
15 Deadlift
25 KB Sumo DLHP
15 Deadlift
25 Box Jumps 24/20
15 Deadlift
25 KB Squat

S: 135/95, 35/26, Step Ups
L1: 185/135

Rx+: 255/165, 30/24

Core: 12m AMRAP
7 Push-ups
14 Situps w MB
28 Russian Twists
56s Forearm Plank

Conditioning: For Time
15 KB Swings, full OH
25 Burpees
15 KB Swings
15 KB Swings
25 Box Jumps
15 KB Swings
25 KB Squat

The Program
1. Strength and WOD

2. EMOM 8m: 3 Squat Clean, speed focus
right into 70 GHD Hip Extensions

3. High Bar Back Squat
EMOM 8m: 3 reps, speed focus

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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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