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Strength : Bench Press
then E30s for 6 sets, 3 reps @ 65%+ (SPEED FOCUS)


WOD : For Time
30 Wall Ball 20/14
30 KB Swing 53/35
50 Situps
30 Burpees
30 Broad Jumps, 6/4’
– Rest 1:00
30 Broad Jumps
30 Burpees
50 Situps
30 KB Swings
30 Wall Ball

S : 35/26 eye high swings
L1: 35/26 full OH

Rx+: 70/53



Lift : Split Jerk
E 90s for 10 sets, 2 Reps

Accessory : Bench Press


Conditioning : 3 Rounds
30 Wall Ball 20/14
30 KB Swings 53/35


The Program : Off

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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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