Wednesday 3.27

Wednesday 3.27

WEDNESDAY
CrossFit
Strength: Power Clean
EMOM 8m: 4 Reps
THEN
EMOM 4m: 5 Deadlift, speed focus

WOD: 3 Rounds For Time
Run 600m
15 Overhead Squat 115/75
15 STOH

S: Run 200m, 75/55
L1: Run 400m95/65
Rx+: UB Barbell


Sweat

Core: 12m AMRAP
20 Situps
15 Bar Rollouts
10 Plate Getups
15 Russian Swings

Conditioning: 3 Rounds
Run 600m
15 Goblet Squats
15 Burpees


The Program
1. Strength and WOD

2. EMOM 16m
O: 3-5 Muscle Ups
E: 5-10 Handstand Push-ups

3. EMOM 8m
3 Front Squat

Click Here to Schedule a Free First Class→

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.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup