Monday 6.3

Monday 6.3


Strength: Power Clean + Front Rack Lunge
EMOM 10m : 1 + 2 Each Leg

WOD: 3 Rounds
21 Pull-ups
10 Pistols (5/5)
7 Deadlifts 225/155

S: Jumping Pull-ups, Jumping Squats, 135/95
L1: Banded Pull-ups, Scaled Pistols, 185/135
Rx+: 275/205

Core: 15m AMRAP
ME/30s L Sit Hang
10 Eye High KB Swings
10 Burpees
rest 45s

Conditioning: EMOM 16m
O: 10 Jumping Pull-ups + 10 KB Goblet Squats
E: 10 Box jumps/Step Ups + 15 Hollow Rocks

The Program
1. Strength and WOD

2. Every 2:30 for 6 sets
15/12 Cal AB
4 Squat Snatch
– start at 135/95 and increase as able

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup