Sunday Strongday



Strength : Barbell Complex

1 Power Clean + 4 Front Rack Lunges + 3 Front Squat + 1 Jerk

E90s for 8 sets


50 KB Swings, OH
50 Thrusters 75/55
50 KB Sumo DLHP
50 Hang Squat Clean 75/55

With remaining time, single arm farmers run/walk AFAP

  • Choose light enough barbell and KB so you can do 10+ reps each set, but pick heavy a new HEAVY KB for walk
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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.

Please sign up below and a coach from our staff will reach out to you with information.

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