Saturday 4.6

SATURDAY
CrossFit
Strength: Front Squat
5-5-5-5-5

WOD: For Time
42-30-18
Pull-ups
21-15-9
HSPU
12-9-6
Front Squat 135/95

S: Jumping Pull-ups, Push-ups, 75/55
L1: Banded Pull-ups, Scaled HSPU, 115/75

Rx+: 165/115

Sweat
Core: 12m AMRAP
5 Plate Getups
10 Flutter Kicks (each side)
15 Russian KB Swings
20 Jumping Squats

Conditioning: 4 Rounds
Run 600m
30/25 Cal AB
20 Burpees

The Program
1. Strength and WOD

2. 5 Rounds
5 Squat Clean and Jerk 185/135
40 Double Unders
rest 1:00

3. 100 Walking Lunges holding 53/35 KB @ chest

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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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