Strength : Hang Power Clean and Push Jerk



10 Pull-ups
10 Thruster 145/100
20 Double Unders
Run 200m


S: Jumping Pull-ups, 75/55, 40 Singles
L1 : Scaled Pull-Ups, 95/65


Rx+: CTB Pull-Ups



The Program


1. Strength and WOD Rx+


2a: 4×7 Bench Press, increase as able, rest :60
2b: 4×7 Hang Power Clean 185/135, rest :60


3. Grab a stone or something heavy and walk for 5 minutes non stop. Every time you drop or stop do 3 Gut Busters : burpees + pull-up + TTB + Bar MU

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.

Intro Signup