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Strength : Snatch
EMOM 10m : 2 Power Snatch + Squat Snatch


WOD : 3 Rounds, 90s each movement and rest, max total reps
Toes to Bar
OHS 95/65



Core : 4 Rounds
30 Hollow Rocks
30 Supermans
30 Seated Press, MB 20/14


Conditioning : 3 Rounds, each element 90s
Toes to Bar
MB Thruster 20/14


The Program

1. Strength and WOD

2. 3 Rounds
40/32 Cal AB
20 KB Push Press 35/26 each hand
10 Box Jump 30/24

Rest 2:00

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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.

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

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