10 Rounds-
5 Dumbbell Squat Cleans (35/20)
80 Single Unders
-Rest 30 seconds
1 Deadlift
-Rest 30 seconds

*Build to a heavy single Deadlift.


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


23Sep

Squad Goals

Teams of 3.
For Time-
100 Hang Power Cleans (95/65)
100 Handstand Pushups
600 Single Unders
100 Knee Tucks
100 Push Press

*30 Burpee penalty if the barbell touches the ground.


Strength Training:
5 Rounds-
3 Deadlifts @ 75%

Metabolic Conditioning:
21-15-9
Front Squat (135/95)
Knees-to-Elbow


Strength Training:
6 Rounds-
4 Push Press @ 70%

Metabolic Conditioning:
2 Rounds-
50 Wall Balls (14/10)
20 Pullups
20 Box Jump Overs (24″/20″)