Wednesday 7.25

Wednesday 7.25

Order Lando America shirts at the front desk. T shirts and Tank tops! Order by Friday!


Strength: High Bar Back Squat


WOD : 4 Rounds
50 Double Unders
25 KB Swings 53/35
10 Ring Dips

15m Time Cap




Core : 4 Rounds
14 Hanging Alternating Knee to Chest
7 Weighted Superman 20/14
Run 300m



4 Rounds
50 Double Unders
25 KB Swings, eye high
10 Jumping Pull-ups
10 Push-ups


The Program

1. Strength and WOD

2. 3 Rounds
10 Deadlift 315/225
10 Muscle Ups
rest 1:1

2. 50 Walking Lunges, barbell on back, 75%-100%

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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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