Saturday 4.20

Saturday 4.20

SATURDAY
CrossFit


Strength: Low Bar Back Sqaut
5-5-5-5-5

WOD: 4 Rounds
3 Muscle Ups*
6 Deadlift 225/155
Run 800m
6 Deadlift
3 Muscle Ups*
rest 2:00

S: 135/95, Push-ups for MU
L1: 185/135, Ring Dips for MU
Rx+: 275/205, UB MU

*5 Bar MU replacement for Rx

Sweat

Conditioning: 4 Rounds
Run 600m
Row 750m
AB 30/25 Cal
20 Box Jumps
20 Burpees


The Program

1. Strength and WOD

2. 50 Strict Pull-ups, 100 Push-ups, 100 Walking Lunges, 50 Strict Ring Dips

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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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