1. Conditioning : 15 Minutes
Row 300m
15 Deadlift 135/95
15 Push-Ups

Rest 5 Minutes

2. Core WOD : 12 Minutes
Max Effort L Sit Hang/Accumulate 20+ Seconds
Max Effort Wall Sit Hold hold MB (straight from chest) 20/14/Accumulate 30+ Seconds
15 Weighted Situps w/ MB
10 Wall Ball



Strength : Snatch Complex
Power Snatch + Squat Snatch with 5s Hold in Bottom

  • Find a max in 20 minutes

WOD : 4 Rounds
Run 200m
3 Hang Clean 95/65
3 Front Squat
3 Hang Squat Clean

S/L1: 75/55

Rx+: 155/105


The Program

1. Strength and WOD Rx+

2. 7m AMRAP
4-8 UB Muscle Ups

  • Pick a number that is sustainable and…sustain it. DO NOT go up or down, learn your body needs rest wise for this movement. Scale as needed, both movement and reps

3. 3 Rounds
ME HSPU, 5″ deficit
21 Pistols
15 Ring Dips
9 Hang Clean 225/155
rest 2:00

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