Wednesday 7.31

Beer Mile this Saturday! Get a partner and give it a go.

Strength: Snatch
EMOM 9m : 2 Squat Snatch

WOD: For Time
Row 500m
30 Squat Snatch 95/65
Row 500m

S: Row 400m, Squat Clean
L1: 75/55
Rx+: 115/75

Core: 3m AMRAP, 1m Rest, repeat x3
3 Barbell Rollouts
3 Dragon Flag
10s L Sit Hang

Round 2: 6 Hollow Rocks, 6 Situps
Round 3: 9 Flutter Kicks (each side), 9 Supermans

Conditioning: For Time
Row 500m
30/25 Cal AB
50 Walking Lunges
50 Push-ups
50 Air Squats
30/25 Cal AB
Row 500m

The Program
1. Strength and WOD

2. 12m AMRAP
60′ down and back, Farmer’s Carry 70/53 KB
60′ down only, Goblet Lunge
60′ down and back, OH Carry 53/35 or closest able DB or KB
5 Goblet Squat 55/35
10 STOH KB or DB

3. 8 Rounds, 20s on 10s off, Deadlift 315/225

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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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