Monday 6.25

Monday 6.25




Strength : Deadlift
EMOM 4m : 5 REPS, 55, 60, 65, 70%
Right into
EMOM 3m: 3 @ 75-80%
Right into
EMOM 5m: 1 Rep, heaviest able

WOD : For Time
4 Rounds
10 Squat Clean 115/75
10 CTB Pull-ups

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups

Rx+: 175/125, 5 MU for CTB



Core: 25-20-15-10-5
Russian Twists 20/14 MB
Burpee + MB Thruster,
Weighted Situps

Conditioning : 4 Rounds
10 KB Swing 53/35
10 KB Goblet Squat
20 Jumping Pullups
20/15 Cal AB


The Program

1. Strength and WOD Rx+

2. Overhead Squat

3. KB Front Rack Split Squat
4×5, stay light for this being first day

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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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