Wednesday 10.31

Wednesday 10.31

Rx+ only if you wear a costume the entire class!



Strength : Low Bar Back Squat
3-3-3-3-3…3rd rep is pause for 3 seconds

WOD : For Time. 20 minute time cap
Run 1200m
60 Pull-ups
50 KB Swings 53/35
40 Burpees

S: Run 600m, 35/26
L1: Run 800m, 35/26

Rx+: 70/53



Core : For time, 12m time cap
100 Russian Twists
30  Barbell Roll Outs

Conditioning : For Time
Run 800m
40 Eye high swings 53/35
40 MB Thrusters 20/14
Run 800m


The Program

1. Strength and WOD

2. EMOM 20m
O: 1 Clean Pull + 2 Squat Clean, heaviest able
E: 6 Cal AB Sprint

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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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