Strength : Find a max Yoke Carry in 12 minutes

Then EMOM 8m : 1 Yoke 50′ @ 60-70% max + 8 Toes to Bar + 4 KB Swing 70/53


WOD : 4 Rounds
21 Push Press 95/65
15 Air Squats
9 Broad Jumps
6 Thrusters
immediately after round 4 perform 200m run, 40 walking lunges, 200m run

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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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