Strength : Front Squat


WOD : 4 Rounds
50 Double Unders
7 Overhead Squat 115/75


3 Rounds
5 Box Jumps 24/20 (full stand)
7 Thrusters 135/95


2 Rounds
7 Power Snatch
7 Hang Squat Clean


S: 100 Singles, Step Ups, 75/55
L1: 95/65

Rx+: 135/95



Core Work : 3 Rounds, 3:00 AMRAP each round, rest 2:00 after
10 Bar Rollouts
20 Hollow Rocks
30 Bicycle Crunches
3 Wall Climbs
5 Plate Getups 45/25

Conditioning : 2 Rounds
50 Double unders/100 Singles
30 KB Goblet Squats
50 Walking Lunges
Run 600m
50 Broad Jumps, at least 2′
200m KB Farmer’s Carry, single arm, 100m each side


The Program

1. Strength and WOD

2. 15m AMRAP
5 STOH 185/135
10 Hang Power Clean
15 GHD Situps

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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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