Saturday 8.24

SATURDAY
CrossFit

Strength: Thruster
5-5-5-5-5

WOD: 21-15-9
Deadlift 245/165
Ring Dips

S: 135/95, Push-ups
L1: 185/125, Banded Dips

Rx+: 315/225, Dip From Muscle Up

Sweat
Core: 3:00 AMRAP each grouping, 1:00 rest between each
a: 5 Burpees, 10 Lunges, 15 Situps
b: 20 Russian Twists (10/10), 10 Wall Ball
c: Plate Getups/Weighted Situps

Conditioning: 15m AMRAP
25/20 Cal AB
20/17 Cal Row
10 Broad Jumps
10 Box Jumps
3 Wall Climbs

The Program
1. Strength and WOD

2. Low Bar Back Squat
5-5-5-5-5

3. 2m on, 1m off, 4 Rounds AMRAP
5 Clean and Jerk 185/125
30 Double Unders

– start where you leave off each time

New Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. 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