1. 4 Rounds
35 Flutter Kicks
30s Superman Hold
30s Hollow Hold
20 Plank knee to elbow

2. 15 Minutes
Row 2000m
Run 400m
AMRAP Situps with remaining time



Strength : High Bar Back Squat


WOD : For time
20 STOH 135/95
20 Box jumps 24/20
20 Pull-ups
20 Double Unders
20 Burpees
Rest 1 minute
20 Burpees
20 Double Unders
20 Pull-Ups
20 Box jumps


S: 75/55, Step Ups, Jumping Pullups, 50 Singles
L1: 95/65

Rx+: 165/115, 30/24


The Program

1. Strength and WOD

2. For Time
20 Muscle Ups
20 Strict HSPU
20 Power Snatch 165/115
20 Strict HSPU
20 Muscle Ups

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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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