Saturday 7.6 : We Open!

Saturday
CrossFit
Strength: Low Bar
5-5-5-5-5

WOD: For Time
21 HSPU
21 Deadlift 225/155
Row 250m
15 HSPU
15 DL
Row 500m
9 HSPU
9 DL
Row 750m

Sweat
Core: 10m AMRAP
“Annie”
– if and when finished, amrap Hollow Rocks with remaining time

Conditioning: For Time , 20:00 Time Cap
21 Push-ups
21 KB Swing 53/35
Run 400m
15 Push-ups
15 KB Swing
Run 800m
9 Push-ups
9 KB Swings
Run 1200m

The Program
1. Strength and WOD

2. 3 Rounds
20 Power Snatch 75/55
20 Wall Ball 20/14
Then 3 Rounds
30 Burpees
30 Thrusters 75/55

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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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