Monday 7.15


Strength: Power Clean
EMOM 10m : 3 Reps, TnG

3 Wall Climbs
5 Deadlift 225/155
Run 200m

S: 6 Push-ups or 3 Scaled WC, 135/95
L1: Scaled WC, 185/125
Rx+; 275/185

Core: 10 Minutes
30 Russian Twists
20-30s L Sit Hold (hang)
10 Air Squats

Conditioning: 15m AMRAP
3 Wall Climbs
15 KB Swing
Run 200m

The Program
1. Strength and WOD

2. High Bar Back Squat

3. 100 GHD Situps, 100 Pushups

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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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