Wednesday 1.30

Wednesday 1.30


Strength : Deadlift
– 10 Minutes to find a 2 rep max
– EMOM 6m : 4 Fast Reps

6 STOH 135/95
10 Pistols (alt.)
6 Hang Power Clean
10 Broad Jump

S: 75/55, Jumping Squats. L1 95/65. Rx+: 165/115


Core: 10m AMRAP
Bar Rollouts
– EMOM perform Weighted Situps w/ medbal

Conditioning: 12m AMRAP
6 KB Squat
10 Jumping Squat
12 KB Swing, eye high
10 Broad Jump

The Program
1. Strength and WOD

2. 5 Rounds
12 GHD Situps
12 GHD Hip Extensions
– immediately after perform 70 Pullups AFAP

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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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