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BootCamp Sprint


1, EMOM 7m
5 Situps
5 Squats
5 Jumping Pull-ups


2. 3 Rounds
Run 600m
30 Walking Lunges holding MB 20/14
10 Wall Ball





Strength : High Bar Back Squat


– All Reps with 5 Second Pause



5 Squat Snatch 155/105
35 Double Unders


S : Power Snatches @ 75/55, 70 Singles

L1: 115/80, 20 Doubles or 70 Singles


Rx+: 175/125



The Program


1. Strength and WOD Rx+


2. Snatch Pos. Deadlift

– 5 Pullups with 5313 tempo


3. :30 on :30 off, 8 rounds
DB Snatch 100/75, alternating

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