Tuesday 6.11

CrossFit
Strength: Split Jerk
5-4-3-2-1

WOD: 5 Rounds
5 Overhead Squat 135/95
10 Bar Facing Burpees

S: 75/55
L1: 115/75
Rx+: 185/135

Strong
Lift: Split Jerk
5-4-3-2-1

Accessory: Press + Strict Pull-ups
3-3-3-3-3 + 5 after each set

Conditioning: 5 Rounds
5 OHS
10 BFB

The Program
1. Strength and WOD

2. EMOM 12m
3 Squat clean thruster 115/75
3 Muscle Ups

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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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