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THURSDAY

CrossFit

Strength : Bench Press
5-5-5-5
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

 

Strong

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

Accessory : Bench Press
5-5-5-5

 

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

 

The Program : Off

Click Here to Schedule a Free First Class→

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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