Saturday 6.22


Strength: Low Bar Back Squat

WOD: 3 Rounds
Run 600m
9 Front Squat 135/95
18 KB Swing, 53/35

S: 75/55, 35/26
L1: 95/65
Rx+: 165/115, 70/53

Core: 12m AMRAP
5 Straight Leg Raise, hanging from bar
10 Knee to Chest/Toes to Bar
15 Hollow Rocks
20 Supermans

Conditioning: 3 Rounds
Run 600m
9 KB Goblet Squat 53/35
18 KB Swings

The Program
1. Strength and WOD

2. 9M amrap
3 Squat Clean 225/155
6 Dbl KB Clean and Jerk, 53/35
24 Double Unders

3. 100 GHD Situps, 5m Time Cap

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup