Saturday 7.27

SATURDAY
CrossFit

Strength: Front Squat
5-5-5-5-5

WOD: 10m AMRAP
10 Wall Ball 20/14
5 Power Snatch 115/75
Row 10/8 Calories
5 Hang Power Clean

S: 15 Wall Ball, 75/55
L1: 95/65
Rx+: 135/95

Sweat
Core: 3m AMRAP
20 Russian Twists (10/10)
10 Lunges with MB Twist (upright leg side)
– rest 1m
3m AMRAP
20 Hollow Rocks
10 Superman
– rest 1m
3m AMRAP
20 MB Ground to OH
10 MB Situps

Conditioning: 10m AMRAP
10 MB Thrusters
5 Box Jumps/Step Ups
14/12 Cal Row/AB
– After 10 min perform
Run 800m
20 Burpees

The Program
1. Strength and WOD

2. Clean and Jerk
EMOM 15m
1-5: 3 Reps
6-10: 2 Reps
11-15: 1 Rep

rest 5 minutes then

10m AMRAP
5 Strict HSPU
3-6 Ring MU

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up your FREE first class of your choice. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup