Saturday 7.20 : IT’S HOT, DRINK WATER

SATURDAY
CrossFit


Strength: Low Bar Back Squat
5-5-5
then 1-1-1-1-1 with 7s pause in bottom

WOD: 5 Rounds, 1:30 work with 1:30 rest. Each round is an AMRAP
5 Squat Clean Thrusters 95/65
10 Cal Row/AB
3 Wall Climbs

– Start where you left off the round before

L1: 75/55
Rx+: 115/75

Sweat

Core: For Time
100 Russian Twists w MB
Run 400m
50 Hollow Rocks

Conditioning: 5 Rounds, 1:30 work with 1:30 rest. Each round is an AMRAP
10 KB SDLHP
10 Cal Row/AB
3 Wall Climbs

  • Start where you left off the round before

The Program
1. Strength and WOD

2. 5 Rounds
5 Muscle Ups
10 Thrusters 135/95

3. Deadlift
5-5-2-2

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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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