Strength : Clean + Jerk + Front Squat + Jerk
E2M, 1 complex, 7 sets

10 Wall Ball 20/14
10 Sumo Deadlift High Pull 53/35
10 Overhead Squat 115/75
10 Toes to bar


Core : 21-15-9
Side Plank Hip Raises (R)
Side Plank Hip Raises (L)
Plank Push-Ups
Rotating Knee to Elbow

Conditioning: 5 Rounds
20 Cal Row Sprint
200m Run Sprint
15/10 Cal AB Sprint
30 Situps


The Program

1. Strength and WOD

2. 50 Walking Lunges, 205/145, or 185/145, or 165/115 on back, then immediately after perform 30 Broad Jumps 6/4′

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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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