16Jul

HIIT

Strength Training:
Every 2 minutes for 6 Rounds-
6 Strict Press @ 65%
50m Farmers Carry

Metabolic Conditioning:
EMOM 12 Minutes-
2 Clean & Jerks (105/65)
6 Burpee Over Bar


We mix it up on Sundays at CrossFit Round Lake. Join the crew at the Whiteboard to create our Workout Of the Day!


Teams of 2.
400m Farmer’s Carry (50/35)

Then,
4 Rounds-
12 Deadlifts (225/155)
2 Rope Climbs
24 Box Pistols
8 Burpee Pullups

Then,
400m Farmer’s Carry (50/35)


Strength Training:
EMOM 8 Minutes-
5 Push Press

Metabolic Conditioning:
10-9-8-7-6-5-4-3-2-1
Overhead Squat (65/35)
Box Dip


For Time-
40 Dumbbell Hang Clean & Jerks (35/20)
25 Banded Strict Pullups
75 Pushups
25 Banded Strict Pullups
40 Dumbbell Overhead Lunges (35/20)