Strength : High Bar Back Squat
3-3-3-3-3, pause in bottom of squat on 2nd rep


WOD : For Time
Front Squat 135/95
Power Snatch
– 4 Bar Facing Burpees after 4-8-12 Set

Rx+: 165/115



Core : 30 Plate Getups
Every 90s perform 5 Jumping Pull-ups


Conditioning : 5-10-15-20-15-20-15-10-5
Medball Thruster
– after each set perform 4 Burpees


The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
30/25 Cal AB
12 Deadlift @ 1.5BW

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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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