Strength : Bench and Row
EMOM 16m
O: Row for 30s AFAP, goal is accumulated meters
E: 3 Bench Press, heaviest able

WOD : 21-15-9
Wall Ball 20/14
KB Sumo DL High Pull 53/35

S: 35/26 eye high
L1: 35/26 overhead

Rx+: 70/53



Lift : Split Jerk
1-1-1-1-1-1, done E75s

Accessory : Bench Press

Conditioning : 21-15-9
Wall Ball 20/14
KB Swing 53/35
– 3 medium-heavy STOH after each round


The Program : Rest

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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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