Strength : Thruster (from rack)
a: 5 Minute Warmup Reps
b: EMOM 12m : 2 Reps

WOD : 4 Rounds
9 Deadlift 155/105
6 Hang Clean
2 Stone to Shoulder
75′ Stone Carry

(Sub 8 Heavy KB Swings and 75′ Goblet Carry with KB if don’t want to use stones)

S: 95/65
L1: 135/95

Rx+: 185/125

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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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