Sunday 11.25


Strength : Bench Press + Pull
6 Sets of 3 Bench Press, Every 2:00
– Perform 5-8 Reps of chosen Pull Movement : Strict Pull-ups, 3s Chin Over Hold From Jump, Bent Over Row (barbell)

Row 300m
15 Hand Release Push-ups
10 KB Sumo DL High Pull 53/35


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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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