Wednesday 7.3

Wednesday 7.3

AM and Noon only today. Closed Thursday and Friday. Check here tomorrow for home and beach WODs.

WEDNESDAY
CrossFit

Strength: Push Press
5-5-3-3-3-3

WOD: 12m AMRAP
Run 200m
12 Overhead Squat 75/55
8 Box Jumps 24/20

The Program
1. Strength and WOD

2. Timed Other Total
a. 15 minutes including warmup to find a 1RM OHS (from rack)
b. 15 minutes including warmup to find a 1RM Clean
c. 15 minutes including warmup to find a 1RM Bench Press

  • Should be done consecutively with no extra untimed rest period in between
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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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