Saturday 10.20

Saturday 10.20


There is no 10am Sunday class @ Woburn this Sunday, October 21st. 



Strength : Low Bar Back Squat

WOD : Double WOD

1: Row for 8 Minutes, Max Distance

Rest 4 minutes

2: 8 Min AMRAP
8 Burpee Box Jump Over 24/20
– rest 30 seconds after each effort

Scale to step overs as needed. This should be as close to 8 reps non stop as able. Score is total completed rounds + reps




Core : 5 Rounds, each round 2:00 with :30 rest

5 Bar Rollouts
5 Sea Turtles
10 Hollow Rocks
10 Situps
20 Hollow Scissor Kicks

Conditioning : 3 Rounds
Run 200m
10 Burpee Box Jump Over 24/20
Row 300m
20 Air Squats


The Program

1. Strength and WODs

2. 3 Rounds
3 Snatch 165/115
6 Pistols
9 Cal AB
6 Snatch
9 Pistols
12 Cal AB

  • Rest 2:00 after each round

3. 5m AMRAP
Rope Climbs

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.

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