Strength : Low Bar Back Squat


12 STOH 115/75
9 Lunges
6 Thrusters
3 Muscle Ups

S: 75/55, 9 Jumping Pull-ups
L1: 95/65, 9 Regular Push-ups

Rx+: Front Rack Lunges, 125/85



1. Core Work : 12m AMRAP
30 Russian Twist
15 Wall Ball
30 Hollow Rocks

2. Conditioning: 3 Rounds
25 Burpees
25 Weighted Situps w Medball
35 KB Swing, eye high 53/35

After 3 Rounds then

Row 500m AFAP


The Program

1. Strength and WOD

2. Running Clock
3 Rounds
7 Overhead Squat 155/105
14 Bar Facing Burpees

rest until 10:00 then begin:

EMOM 7m : 3 Power Clean, 3 STOH, 3 Burpees
– heaviest able

Rest until 20:00 then
3 Rounds
25/20 Cal AB


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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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