Tuesday 4.30

TUESDAY
CrossFit

Strength: Push Jerk
3-3-3-3-3

WOD: For Time
20 Lateral Burpees Over Bar
40 STOH 165/115
80 Wall Ball

– Work can be broken up any way desired

S: 75/55, 50 WB
L1: 115/75
Rx+: 185/125

Strong

Lift: Push Jerk
3-3-3-3-3

Accessory: Bench Press
5-4-3-3-3-3

Conditioning: For Time
20 Lateral Burpees Over Bar
40 STOH 165/115
80 Wall Ball

The Program

1. Strength and WOD

2. 3 Rounds
20 CTB Pull-ups
Rest 1:00
20 HSPU
Rest 1:00
Run 600m
Rest 1:00

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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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