Wednesday 2.27: Team Lando or Team Kroon


Strength: Thruster to Front Squat
EMOM 12m
6m : 3 Thruster (from rack)
6m: 2 Front Squat (from rack)

WOD: 4 Rounds
12 Burpees
16 KB Swings 53/35

S: 8/12 Reps 35/26
L1: 35/26
Rx+: 70/53

Core: 3 Rounds
2 Min ME Forearm Plank
2 Min ME Hollow Hold
2 Min ME Air Squat
rest 2:00

Conditioning: For Time
Row 750m
50 Situps
Row 500m
50 Supermans
Row 250m
50 Hollow Rocks

The Program
1. Strength and WOD

2. EMOM 8m : 2-5 Muscle Ups
rest 2 Minutes
2 Deadlift 335/225
30′ HS Walk
rest 2 Minutes
Bar Facing Burpees

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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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