Sunday 6.9


Strength: Thruster
EMOM 6m : 2 reps, from rack, increase each round
then right into
EMOM 6m, Front Squat, 2 reps from rack, increase each round

rest 3m then : EMOM 5m
1 Yoke Carry 60′, heaviest able

5 Box Jumps 24/20
5 Squat Clean 135/95
15 Wall Ball 20/14

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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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