Monday 9.30

Monday 9.30


Strength: Low Bar Back Squat
Find a 1rm, PR attempt

WOD: 9-6-3
Squat Clean Thruster 115/75
Bar Muscle Up
– Run 200m after each round

S: 75/55, Jumping Pull-ups x2
L1: 95/65, Pull-ups x2
Rx+: 135/95


Core: 12m AMRAP
50 Situps
40 Russian Twists (20/20)
30 Supermans
20 Push-ups
10 Hollow Rocks

Conditioning: 3 Rounds
20/15 Cal AB
18 MB Thrusters 20/14
12 KB Swings
6 Burpees
Run 200m

The Program
1. Strength and WOD

2. 7 Rounds, 2:00 each round
3 Squat Clean, heaviest able
12/10 Cal Row
– Rest remaining time. Increase Cleans throughout

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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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