CrossFit LandRush Workout 01/30/2018   January 29, 2018

Endurance

Metcon
5 Rounds For Time:
4 Clusters(95/65)
6 Toes to Bar
100m Sprint
Metcon
Every 4 Minutes for 16 Minutes
Row 300m
12 Pushups
12 V-ups
12 Burpees
As many body weight squats as possible in the remainder of the 3 minutes.

Work for 3 Minutes and rest for 1 full minute. Score is squat reps.

CrossFit

Weightlifting
Three sets of:
Back Squat x 6 reps
Rest 3 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Metcon
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

BootFit

Metcon
For Time:
800m Run
60 DUs/ 120 singles
50 Wallballs
40 Sit-ups
30 KB Swings
500m row

Contact Us

7308 NW 164th St. #10
Edmond, OK 73013
email: info@crossfitlandrush.com
phone: 405.698.7000