Saturday 7.12


Strength: Front Squat

20 Cal Row
20 Cal Assault Bike
20 Situps
20 Overhead Squat 75/55

S: 15 Reps, Front Squat for OHS
Rx+: 95/65

Core: For Time (15m Cap)
10 Rounds
10 Hollow Rocks
10 Russian KB Swing
immediately after 10th round, run 400m

Conditioning: 20m AMRAP
20 Cal Row
20 Cal Assault bike
20 Situps
20 Walking Lunges (10/10)

The Program
1. Strength and WOD

2. EMOM 15m: 3 Squat Clean, increasing as able

3. 4 Rounds, 20s work, 40s rest each movement
Top of Ring Hold
Chin Over Bar Hold
Half Push-up Hold
GHD Situp Ext. Hold

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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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