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.
For Time-
50 Wall Balls (14/10)
50 Power Cleans (95/65)
50 Pullups
50 Pushups
50 Knee Tucks
50 Power Cleans
50 Wall Balls


Strength Training:
Every 90 seconds for 6 Rounds-
4 Power Cleans @ 65%

Metabolic Conditioning:
“Bergeron Beep Test”
EMOM Until Failure-
7 Thrusters (75/55)
7 Burpees
7 Pullups


Strength Training:
EMOM 12 Minutes-
1 Power Snatch
*Build to a heavy single.

Metabolic Conditioning:
6 Rounds-
30 sec Row
10 sec Rest.
30 sec Box Jumps (24”/20”)
10 sec Rest.
30 sec Sit-ups
10 sec Rest.


Strength Training:
EMOM 8 Minutes-
4 Push Press
*Build across sets.

Metabolic Conditioning:
AMRAP 13 Minutes-
8 Deadlifts (155/105)
15 Burpees Over Bar